Sesame Seeds vs. Cauliflower
Nutrition comparison of Sesame Seeds and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and cauliflower:
- Both cauliflower and sesame seeds are high in potassium.
- Cauliflower has 4.1 times less carbohydrates than sesame seed.
- Cauliflower is an excellent source of Vitamin C.
- Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, cauliflower contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and cauliflower has 96% less calories than sesame seed - cauliflower has 25 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Cauliflower | |
|---|---|---|
| Protein | 11% | 26% |
| Carbohydrates | 17% | 66% |
| Fat | 72% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 4.1 times less carbohydrates than sesame seed - cauliflower has 5g 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 600% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than cauliflower - cauliflower has 1.9g 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 783% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and cauliflower has 98% less saturated fat than sesame seed - cauliflower has 0.13g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - cauliflower has 48.2mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and cauliflower contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and sesame seeds contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Cauliflower has more Vitamin K than sesame seed - cauliflower has 15.5ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, cauliflower contains more pantothenic acid. Both sesame seeds and cauliflower contain significant amounts of folate.
| Sesame Seeds | Cauliflower | |
|---|---|---|
| Thiamin | 0.803 MG | 0.05 MG |
| Riboflavin | 0.251 MG | 0.06 MG |
| Niacin | 4.581 MG | 0.507 MG |
| Pantothenic acid | 0.051 MG | 0.667 MG |
| Vitamin B6 | 0.802 MG | 0.184 MG |
| Folate | 98 UG | 57 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 43 times more calcium than cauliflower - cauliflower 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 34 times more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both cauliflower and sesame seeds are high in potassium. Sesame seed has 59% more potassium than cauliflower - cauliflower has 299mg 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 cauliflower per 100 grams.
| Sesame Seeds | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.015 G |
| Total | 0.363 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than cauliflower per 100 grams.
| Sesame Seeds | Cauliflower | |
|---|---|---|
| linoleic acid | 20.654 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 20.654 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and cauliflower has 100% less calories than sesame seed - cauliflower has 25 calories in 100g and sesame seed has 565 calories.
Does cauliflower or sesame seeds have more carbohydrates?
By weight, cauliflower has 4.1 times fewer carbohydrates than sesame seed - cauliflower has 5g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does cauliflower or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 43 times more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does cauliflower or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 34 times more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does cauliflower or sesame seeds contain more potassium?
Both cauliflower and sesame seeds are high in potassium. Sesame seed has 60% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and sesame seed has 475mg of potassium.