Flaxseed Oil vs. Sesame Seeds
Nutrition comparison of Flaxseed Oil and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and sesame seeds:
- Both flaxseed oil and sesame seeds are high in calories and saturated fat.
- Flaxseed oil has signficantly less carbohydrates than sesame seed.
- Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sesame seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and sesame seeds are high in calories. Flaxseed oil has 56% more calories than sesame seed - flaxseed oil has 884 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, flaxseed oil is lighter in protein, lighter in carbs and much heavier in fat compared to sesame seeds per calorie. Flaxseed oil has a macronutrient ratio of 0:0:100 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Sesame Seeds | |
|---|---|---|
| Protein | ~ | 11% |
| Carbohydrates | ~ | 17% |
| Fat | 100% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseed oil has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - sesame seed has 14g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 153 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Both flaxseed oil and sesame seeds are high in saturated fat. Flaxseed oil has 34% more saturated fat than sesame seed - flaxseed oil has 9g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
trans fat
Both flaxseed oil and sesame seeds are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Sesame seeds and flaxseed oil contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Flaxseed oil has more Vitamin E than sesame seed - flaxseed oil has 0.47mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Flaxseed oil has more Vitamin K than sesame seed - flaxseed oil has 9.3ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseed Oil | Sesame Seeds | |
|---|---|---|
| Thiamin | ~ | 0.803 MG |
| Riboflavin | ~ | 0.251 MG |
| Niacin | ~ | 4.581 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | ~ | 0.802 MG |
| Folate | ~ | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 988 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has more iron than flaxseed oil - sesame seed has 14.8mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Sesame seed is an excellent source of potassium and it has more potassium than flaxseed oil - sesame seed has 475mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than sesame seed per 100 grams.
| Flaxseed Oil | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 0.363 G |
| Total | 53.368 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, both flaxseed oil and sesame seeds contain significant amounts of linoleic acid.
| Flaxseed Oil | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.015 G | ~ |
| linoleic acid | 14.327 G | 20.654 G |
| Total | 14.342 G | 20.654 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: Flaxseed Oil (Oil, flaxseed, cold pressed) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Flaxseed Oil 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 flaxseed oil or sesame seeds contain more calories in 100 grams?Both flaxseed oil and sesame seeds are high in calories. Flaxseed oil has 60% more calories than sesame seed - flaxseed oil has 884 calories in 100g and sesame seed has 565 calories.
Does flaxseed oil or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 988 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does sesame seeds or flaxseed oil contain more iron?
Sesame seed is an abundant source of iron and it has more iron than flaxseed oil - sesame seed has 14.8mg of iron in 100 grams and flaxseed oil does not contain significant amounts.
Does sesame seeds or flaxseed oil contain more potassium?
Sesame seed is a rich source of potassium and it has more potassium than flaxseed oil - sesame seed has 475mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.