Sesame Seeds vs. Brown Sugar
Nutrition comparison of Sesame Seeds and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and brown sugar:
- Both brown sugar and sesame seeds are high in calcium and calories.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, brown sugar contains more pantothenic acid.
- Sesame seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown sugar and sesame seeds are high in calories. Sesame seed has 49% more calories than brown sugar - brown sugar has 380 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to brown sugar per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Brown Sugar | |
|---|---|---|
| Protein | 11% | ~ |
| Carbohydrates | 17% | 100% |
| Fat | 72% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Brown sugar is high in carbohydrates and sesame seed has 74% less carbohydrates than brown sugar - brown sugar has 98.1g 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 more dietary fiber than brown sugar - sesame seed has 14g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and sesame seed has less sugar than brown sugar - brown sugar has 97g 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 140 times more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and brown sugar has less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin A
Sesame seeds and brown sugar contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, brown sugar contains more pantothenic acid.
| Sesame Seeds | Brown Sugar | |
|---|---|---|
| Thiamin | 0.803 MG | ~ |
| Riboflavin | 0.251 MG | ~ |
| Niacin | 4.581 MG | 0.11 MG |
| Pantothenic acid | 0.051 MG | 0.132 MG |
| Vitamin B6 | 0.802 MG | 0.041 MG |
| Folate | 98 UG | 1 UG |
Minerals
calcium
Both brown sugar and sesame seeds are high in calcium. Sesame seed has 10 times more calcium than brown sugar - brown sugar has 83mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 19 times more iron than brown sugar - brown sugar has 0.71mg 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 257% more potassium than brown sugar - brown sugar has 133mg of potassium per 100 grams and sesame seed has 475mg of potassium.
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 Brown Sugar (Sugar, brown) .
Sesame Seeds g
()
|
Daily Values (%) |
Brown Sugar 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 brown sugar or sesame seeds contain more calories in 100 grams?Both brown sugar and sesame seeds are high in calories. Sesame seed has 50% more calories than brown sugar - brown sugar has 380 calories in 100g and sesame seed has 565 calories.
Does brown sugar or sesame seeds have more carbohydrates?
By weight, brown sugar is high in carbohydrates and sesame seed has 70% fewer carbohydrates than brown sugar - brown sugar has 98.1g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does brown sugar or sesame seeds contain more calcium?
Both brown sugar and sesame seeds are high in calcium. Sesame seed has 10 times more calcium than brown sugar - brown sugar has 83mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does brown sugar or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 19 times more iron than brown sugar - brown sugar has 0.71mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does brown sugar or sesame seeds contain more potassium?
Sesame seed is a rich source of potassium and it has 260% more potassium than brown sugar - brown sugar has 133mg of potassium in 100 grams and sesame seed has 475mg of potassium.