Sesame Seeds vs. Collard Greens
Nutrition comparison of Sesame Seeds and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and collard greens:
- Both sesame seeds and collard greens are high in calcium, dietary fiber and potassium.
- Collard green has 3.7 times less carbohydrates than sesame seed.
- Collard green is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Sesame seed has more thiamin, niacin and Vitamin B6, however, collard green contains more pantothenic acid.
- Sesame seed is an excellent source of iron and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and collard green has 94% less calories than sesame seed - sesame seed has 565 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, sesame seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to collard greens per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Collard Greens | |
|---|---|---|
| Protein | 11% | 31% |
| Carbohydrates | 17% | 56% |
| Fat | 72% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has 3.7 times less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both sesame seeds and collard greens are high in dietary fiber. Sesame seed has 250% more dietary fiber than collard green - sesame seed has 14g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Collard greens and sesame seeds contain similar amounts of sugar - collard green has 0.46g 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 462% more protein than collard green - sesame seed has 17g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and collard green has 99% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - collard green has 35.3mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Collard green is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - collard green has 251ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Collard green has more Vitamin E than sesame seed - collard green has 2.3mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Collard green is an excellent source of Vitamin K and it has more Vitamin K than sesame seed - collard green has 437.1ug 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, however, collard green contains more pantothenic acid. Both sesame seeds and collard greens contain significant amounts of riboflavin and folate.
| Sesame Seeds | Collard Greens | |
|---|---|---|
| Thiamin | 0.803 MG | 0.054 MG |
| Riboflavin | 0.251 MG | 0.13 MG |
| Niacin | 4.581 MG | 0.742 MG |
| Pantothenic acid | 0.051 MG | 0.267 MG |
| Vitamin B6 | 0.802 MG | 0.165 MG |
| Folate | 98 UG | 129 UG |
Minerals
calcium
Both sesame seeds and collard greens are high in calcium. Sesame seed has 326% more calcium than collard green - sesame seed has 989mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 30 times more iron than collard green - sesame seed has 14.8mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both sesame seeds and collard greens are high in potassium. Sesame seed has 123% more potassium than collard green - sesame seed has 475mg of potassium per 100 grams and collard green has 213mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than collard green per 100 grams.
| Sesame Seeds | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.108 G |
| Total | 0.363 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than collard green per 100 grams.
| Sesame Seeds | Collard Greens | |
|---|---|---|
| linoleic acid | 20.654 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 20.654 G | 0.084 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 Collard Greens (Collards, raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Collard Greens g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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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 % |
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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 sesame seeds or collard greens contain more calories in 100 grams?Sesame seed is high in calories and collard green has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and collard green has 32 calories.
Is sesame seeds or collard greens better for protein?
Sesame seed is a fantastic source of protein and it has 460% more protein than collard green - sesame seed has 17g of protein per 100 grams and collard green has 3g of protein.
Does sesame seeds or collard greens have more carbohydrates?
By weight, collard green has 3.7 times fewer carbohydrates than sesame seed - sesame seed has 25.7g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does sesame seeds or collard greens contain more calcium?
Both sesame seeds and collard greens are high in calcium. Sesame seed has 330% more calcium than collard green - sesame seed has 989mg of calcium in 100 grams and collard green has 232mg of calcium.
Does sesame seeds or collard greens contain more iron?
Sesame seed is an abundant source of iron and it has 30 times more iron than collard green - sesame seed has 14.8mg of iron in 100 grams and collard green has 0.47mg of iron.
Does sesame seeds or collard greens contain more potassium?
Both sesame seeds and collard greens are high in potassium. Sesame seed has 120% more potassium than collard green - sesame seed has 475mg of potassium in 100 grams and collard green has 213mg of potassium.