Sesame Seeds vs. Peas
Nutrition comparison of Sesame Seeds and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and peas:
- Both sesame seeds and peas are high in dietary fiber and potassium.
- Pea is an excellent source of Vitamin C.
- Sesame seed has more thiamin, niacin and Vitamin B6.
- Sesame seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and pea has 86% less calories than sesame seed - sesame seed has 565 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, sesame seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Peas | |
|---|---|---|
| Protein | 11% | 26% |
| Carbohydrates | 17% | 69% |
| Fat | 72% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pea has 44% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both sesame seeds and peas are high in dietary fiber. Sesame seed has 146% more dietary fiber than pea - sesame seed has 14g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Sesame seed has less sugar than pea - pea has 5.7g 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 213% more protein than pea - sesame seed has 17g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and pea has 99% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - pea has 40mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Pea has more Vitamin A than sesame seed - pea has 38ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Peas and sesame seeds contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Pea has more Vitamin K than sesame seed - pea has 24.8ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin and Vitamin B6. Both sesame seeds and peas contain significant amounts of riboflavin, pantothenic acid and folate.
| Sesame Seeds | Peas | |
|---|---|---|
| Thiamin | 0.803 MG | 0.266 MG |
| Riboflavin | 0.251 MG | 0.132 MG |
| Niacin | 4.581 MG | 2.09 MG |
| Pantothenic acid | 0.051 MG | 0.104 MG |
| Vitamin B6 | 0.802 MG | 0.169 MG |
| Folate | 98 UG | 65 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 38 times more calcium than pea - sesame seed has 989mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 904% more iron than pea - sesame seed has 14.8mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both sesame seeds and peas are high in potassium. Sesame seed has 95% more potassium than pea - sesame seed has 475mg of potassium per 100 grams and pea has 244mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than pea per 100 grams.
| Sesame Seeds | Peas | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.035 G |
| Total | 0.363 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than pea per 100 grams.
| Sesame Seeds | Peas | |
|---|---|---|
| linoleic acid | 20.654 G | 0.152 G |
| Total | 20.654 G | 0.152 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 Peas (Peas, green, raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Peas g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 peas contain more calories in 100 grams?Sesame seed is high in calories and pea has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and pea has 81 calories.
Does sesame seeds or peas have more carbohydrates?
By weight, pea has 40% fewer carbohydrates than sesame seed - sesame seed has 25.7g of carbs for 100g and pea has 14.5g of carbohydrates.
Does sesame seeds or peas contain more calcium?
Sesame seed is a rich source of calcium and it has 38 times more calcium than pea - sesame seed has 989mg of calcium in 100 grams and pea has 25mg of calcium.
Does sesame seeds or peas contain more iron?
Sesame seed is an abundant source of iron and it has 900% more iron than pea - sesame seed has 14.8mg of iron in 100 grams and pea has 1.5mg of iron.
Does sesame seeds or peas contain more potassium?
Both sesame seeds and peas are high in potassium. Sesame seed has 100% more potassium than pea - sesame seed has 475mg of potassium in 100 grams and pea has 244mg of potassium.