Sesame Seeds vs. Pork
Nutrition comparison of Sesame Seeds and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and pork:
- Both pork and sesame seeds are high in calories, potassium, protein and saturated fat.
- Pork has more pantothenic acid and Vitamin B12, however, sesame seed contains more Vitamin B6 and folate.
- Pork has signficantly less carbohydrates than sesame seed.
- Sesame seed is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and sesame seeds are high in calories. Sesame seed has 90% more calories than pork - pork has 297 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is much lighter in protein, heavier in carbs and heavier in fat compared to pork per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Pork | |
|---|---|---|
| Protein | 11% | 36% |
| Carbohydrates | 17% | ~ |
| Fat | 72% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than pork - sesame seed has 14g of dietary fiber per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and sesame seeds are high in protein. Pork has 51% more protein than sesame seed - pork has 25.7g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Both pork and sesame seeds are high in saturated fat. Pork has 15% more saturated fat than sesame seed - pork has 7.7g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
cholesterol
Sesame seed has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than sesame seed - pork has 0.7mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Pork and sesame seeds contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than sesame seed - pork has 21iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Pork and sesame seeds contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Pork has more pantothenic acid and Vitamin B12, however, sesame seed contains more Vitamin B6 and folate. Both sesame seeds and pork contain significant amounts of thiamin, riboflavin and niacin.
| Sesame Seeds | Pork | |
|---|---|---|
| Thiamin | 0.803 MG | 0.706 MG |
| Riboflavin | 0.251 MG | 0.22 MG |
| Niacin | 4.581 MG | 4.206 MG |
| Pantothenic acid | 0.051 MG | 0.52 MG |
| Vitamin B6 | 0.802 MG | 0.391 MG |
| Folate | 98 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 43 times more calcium than pork - pork has 22mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 10 times more iron than pork - pork has 1.3mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both pork and sesame seeds are high in potassium. Sesame seed has 31% more potassium than pork - pork has 362mg 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 pork per 100 grams.
| Sesame Seeds | Pork | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.07 G |
| Total | 0.363 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than pork per 100 grams.
| Sesame Seeds | Pork | |
|---|---|---|
| linoleic acid | 20.654 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 20.654 G | 1.72 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 Pork (Pork, fresh, ground, cooked) .
Sesame Seeds g
()
|
Daily Values (%) |
Cooked Pork 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 % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pork or sesame seeds contain more calories in 100 grams?Both pork and sesame seeds are high in calories. Sesame seed has 90% more calories than pork - pork has 297 calories in 100g and sesame seed has 565 calories.
Is pork or sesame seeds better for protein?
Both pork and sesame seeds are high in protein. Pork has 50% more protein than sesame seed - pork has 25.7g of protein per 100 grams and sesame seed has 17g of protein.
Does pork or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 43 times more calcium than pork - pork has 22mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does pork or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 10 times more iron than pork - pork has 1.3mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does pork or sesame seeds contain more potassium?
Both pork and sesame seeds are high in potassium. Sesame seed has 30% more potassium than pork - pork has 362mg of potassium in 100 grams and sesame seed has 475mg of potassium.