Sesame Seeds vs. Coriander Seeds
Nutrition comparison of Sesame Seeds and Coriander Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
coriander seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and coriander seeds:
- Both sesame seeds and coriander seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Coriander seed is an excellent source of Vitamin C.
- Sesame seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Coriander Seeds (Spices, coriander seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and coriander seeds are high in calories. Sesame seed has 90% more calories than coriander seed - sesame seed has 565 calories per 100 grams and coriander seed has 298 calories.
For macronutrient ratios, sesame seeds is much lighter in carbs, much heavier in fat and similar to coriander seeds for protein. Sesame seeds has a macronutrient ratio of 11:17:72 and for coriander seeds, 12:51:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Coriander Seeds | |
|---|---|---|
| Protein | 11% | 12% |
| Carbohydrates | 17% | 51% |
| Fat | 72% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Coriander seed is high in carbohydrates and sesame seed has 53% less carbohydrates than coriander seed - sesame seed has 25.7g of total carbs per 100 grams and coriander seed has 55g of carbohydrates.
dietary fiber
Both sesame seeds and coriander seeds are high in dietary fiber. Coriander seed has 199% more dietary fiber than sesame seed - sesame seed has 14g of dietary fiber per 100 grams and coriander seed has 41.9g of dietary fiber.
Protein
protein
Both sesame seeds and coriander seeds are high in protein. Sesame seed has 37% more protein than coriander seed - sesame seed has 17g of protein per 100 grams and coriander seed has 12.4g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and coriander seed has 85% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and coriander seed has 0.99g of saturated fat.
Vitamins
Vitamin C
Coriander seed is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - coriander seed has 21mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and coriander seeds contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and coriander seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both sesame seeds and coriander seeds contain significant amounts of riboflavin.
| Sesame Seeds | Coriander Seeds | |
|---|---|---|
| Thiamin | 0.803 MG | 0.239 MG |
| Riboflavin | 0.251 MG | 0.29 MG |
| Niacin | 4.581 MG | 2.13 MG |
| Pantothenic acid | 0.051 MG | ~ |
| Vitamin B6 | 0.802 MG | ~ |
| Folate | 98 UG | ~ |
Minerals
calcium
Both sesame seeds and coriander seeds are high in calcium. Sesame seed has 39% more calcium than coriander seed - sesame seed has 989mg of calcium per 100 grams and coriander seed has 709mg of calcium.
iron
Both sesame seeds and coriander seeds are high in iron. Coriander seed has 11% more iron than sesame seed - sesame seed has 14.8mg of iron per 100 grams and coriander seed has 16.3mg of iron.
potassium
Both sesame seeds and coriander seeds are high in potassium. Coriander seed has 167% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and coriander seed has 1267mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than coriander seed per 100 grams.
| Sesame Seeds | Coriander Seeds | |
|---|---|---|
| linoleic acid | 20.654 G | 1.75 G |
| Total | 20.654 G | 1.75 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Sesame Seeds or Coriander Seeds .
Note: The specific food items compared are: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Coriander Seeds (Spices, coriander seed) .
Sesame Seeds g
()
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Daily Values (%) |
Coriander Seeds g
()
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or coriander seeds contain more calories in 100 grams?Both sesame seeds and coriander seeds are high in calories. Sesame seed has 90% more calories than coriander seed - sesame seed has 565 calories in 100g and coriander seed has 298 calories.
Does sesame seeds or coriander seeds have more carbohydrates?
By weight, coriander seed is high in carbohydrates and sesame seed has 50% fewer carbohydrates than coriander seed - sesame seed has 25.7g of carbs for 100g and coriander seed has 55g of carbohydrates.
Does sesame seeds or coriander seeds contain more calcium?
Both sesame seeds and coriander seeds are high in calcium. Sesame seed has 40% more calcium than coriander seed - sesame seed has 989mg of calcium in 100 grams and coriander seed has 709mg of calcium.
Does sesame seeds or coriander seeds contain more iron?
Both sesame seeds and coriander seeds are high in iron. Coriander seed has 10% more iron than sesame seed - sesame seed has 14.8mg of iron in 100 grams and coriander seed has 16.3mg of iron.
Does sesame seeds or coriander seeds contain more potassium?
Both sesame seeds and coriander seeds are high in potassium. Coriander seed has 170% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and coriander seed has 1267mg of potassium.