Egg White vs. Sesame Seeds
Nutrition comparison of Egg White and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and sesame seeds:
- Both sesame seeds and egg white are high in protein.
- Egg white has signficantly less carbohydrates than sesame seed.
- Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more pantothenic acid and Vitamin B12.
- Sesame seed is an excellent source of calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and egg white has 91% less calories than sesame seed - sesame seed has 565 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, lighter in carbs and much lighter in fat compared to sesame seeds per calorie. Egg white has a macronutrient ratio of 89:5:6 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Sesame Seeds | |
|---|---|---|
| Protein | 89% | 11% |
| Carbohydrates | 5% | 17% |
| Fat | 6% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than egg white - sesame seed has 14g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and sesame seeds contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and egg white are high in protein. Sesame seed has 56% more protein than egg white - sesame seed has 17g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and egg white has less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Sesame seeds and egg white contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more pantothenic acid and Vitamin B12. Both egg white and sesame seeds contain significant amounts of riboflavin.
| Egg White | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.004 MG | 0.803 MG |
| Riboflavin | 0.439 MG | 0.251 MG |
| Niacin | 0.105 MG | 4.581 MG |
| Pantothenic acid | 0.19 MG | 0.051 MG |
| Vitamin B6 | 0.005 MG | 0.802 MG |
| Folate | 4 UG | 98 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 140 times more calcium than egg white - sesame seed has 989mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 183 times more iron than egg white - sesame seed has 14.8mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 191% more potassium than egg white - sesame seed has 475mg of potassium per 100 grams and egg white has 163mg 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: Egg White (Egg, white, raw, fresh) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Egg White g
()
|
Daily Values (%) |
Sesame Seeds 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 sesame seeds or egg white contain more calories in 100 grams?Sesame seed is high in calories and egg white has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and egg white has 52 calories.
Is sesame seeds or egg white better for protein?
Both sesame seeds and egg white are high in protein. Sesame seed has 60% more protein than egg white - sesame seed has 17g of protein per 100 grams and egg white has 10.9g of protein.
Does sesame seeds or egg white contain more calcium?
Sesame seed is a rich source of calcium and it has 140 times more calcium than egg white - sesame seed has 989mg of calcium in 100 grams and egg white has 7mg of calcium.
Does sesame seeds or egg white contain more iron?
Sesame seed is an abundant source of iron and it has 183 times more iron than egg white - sesame seed has 14.8mg of iron in 100 grams and egg white has 0.08mg of iron.
Does sesame seeds or egg white contain more potassium?
Sesame seed is a rich source of potassium and it has 190% more potassium than egg white - sesame seed has 475mg of potassium in 100 grams and egg white has 163mg of potassium.