Sesame Seeds vs. Nutmeg
Nutrition comparison of Sesame Seeds and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and nutmeg:
- Both sesame seeds and nutmeg are high in calcium, calories, dietary fiber, iron, potassium and saturated fat.
- Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Sesame seed is an excellent source of protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and nutmeg are high in calories. Sesame seed has a little more calories (8%) than nutmeg by weight - sesame seed has 565 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, sesame seeds is heavier in protein, lighter in carbs and heavier in fat compared to nutmeg per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for nutmeg, 4:37:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Nutmeg | |
|---|---|---|
| Protein | 11% | 4% |
| Carbohydrates | 17% | 37% |
| Fat | 72% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and sesame seed has 48% less carbohydrates than nutmeg - sesame seed has 25.7g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both sesame seeds and nutmeg are high in dietary fiber. Nutmeg has 49% more dietary fiber than sesame seed - sesame seed has 14g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Sesame seed has less sugar than nutmeg - nutmeg has 3g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 190% more protein than nutmeg - sesame seed has 17g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Both sesame seeds and nutmeg are high in saturated fat. Nutmeg has 286% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Nutmeg has more Vitamin C than sesame seed - nutmeg has 3mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Nutmeg and sesame seeds contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both sesame seeds and nutmeg contain significant amounts of folate.
| Sesame Seeds | Nutmeg | |
|---|---|---|
| Thiamin | 0.803 MG | 0.346 MG |
| Riboflavin | 0.251 MG | 0.057 MG |
| Niacin | 4.581 MG | 1.299 MG |
| Pantothenic acid | 0.051 MG | ~ |
| Vitamin B6 | 0.802 MG | 0.16 MG |
| Folate | 98 UG | 76 UG |
Minerals
calcium
Both sesame seeds and nutmeg are high in calcium. Sesame seed has 438% more calcium than nutmeg - sesame seed has 989mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both sesame seeds and nutmeg are high in iron. Sesame seed has 386% more iron than nutmeg - sesame seed has 14.8mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both sesame seeds and nutmeg are high in potassium. Sesame seed has 36% more potassium than nutmeg - sesame seed has 475mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than nutmeg per 100 grams.
| Sesame Seeds | Nutmeg | |
|---|---|---|
| linoleic acid | 20.654 G | 0.35 G |
| Total | 20.654 G | 0.35 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Nutmeg (Spices, nutmeg, ground) .
Sesame Seeds g
()
|
Daily Values (%) |
Nutmeg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or nutmeg contain more calories in 100 grams?Both sesame seeds and nutmeg are high in calories. Sesame seed has a little more calories ( 10%) than nutmeg by weight - sesame seed has 565 calories in 100g and nutmeg has 525 calories.
Does sesame seeds or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and sesame seed has 50% fewer carbohydrates than nutmeg - sesame seed has 25.7g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does sesame seeds or nutmeg contain more calcium?
Both sesame seeds and nutmeg are high in calcium. Sesame seed has 440% more calcium than nutmeg - sesame seed has 989mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does sesame seeds or nutmeg contain more iron?
Both sesame seeds and nutmeg are high in iron. Sesame seed has 390% more iron than nutmeg - sesame seed has 14.8mg of iron in 100 grams and nutmeg has 3mg of iron.
Does sesame seeds or nutmeg contain more potassium?
Both sesame seeds and nutmeg are high in potassium. Sesame seed has 40% more potassium than nutmeg - sesame seed has 475mg of potassium in 100 grams and nutmeg has 350mg of potassium.