Sesame Seeds vs. Onion
Nutrition comparison of Sesame Seeds and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and onion:
- Onion has 64% less carbohydrates than sesame seed.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Sesame seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and onion has 93% less calories than sesame seed - onion has 40 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is much lighter in carbs, much heavier in fat and similar to onion for protein. Sesame seeds has a macronutrient ratio of 11:17:72 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Onion | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 17% | 87% |
| Fat | 72% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 64% less carbohydrates than sesame seed - onion has 9.3g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 724% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than onion - onion has 4.2g 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 14 times more protein than onion - onion has 1.1g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and onion has 99% less saturated fat than sesame seed - onion has 0.04g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Onion has more Vitamin C than sesame seed - onion has 7.4mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and onion contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and sesame seeds contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Onion and sesame seeds contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both sesame seeds and onion contain significant amounts of pantothenic acid.
| Sesame Seeds | Onion | |
|---|---|---|
| Thiamin | 0.803 MG | 0.046 MG |
| Riboflavin | 0.251 MG | 0.027 MG |
| Niacin | 4.581 MG | 0.116 MG |
| Pantothenic acid | 0.051 MG | 0.123 MG |
| Vitamin B6 | 0.802 MG | 0.12 MG |
| Folate | 98 UG | 19 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 42 times more calcium than onion - onion has 23mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 69 times more iron than onion - onion has 0.21mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 225% more potassium than onion - onion has 146mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than onion per 100 grams.
| Sesame Seeds | Onion | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.004 G |
| Total | 0.363 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than onion per 100 grams.
| Sesame Seeds | Onion | |
|---|---|---|
| linoleic acid | 20.654 G | 0.013 G |
| Total | 20.654 G | 0.013 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 Onion (Onions, raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Onion 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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 onion or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and onion has 90% less calories than sesame seed - onion has 40 calories in 100g and sesame seed has 565 calories.
Does onion or sesame seeds have more carbohydrates?
By weight, onion has 60% fewer carbohydrates than sesame seed - onion has 9.3g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does onion or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 42 times more calcium than onion - onion has 23mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does onion or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 69 times more iron than onion - onion has 0.21mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does onion or sesame seeds contain more potassium?
Sesame seed is a rich source of potassium and it has 230% more potassium than onion - onion has 146mg of potassium in 100 grams and sesame seed has 475mg of potassium.