Flaxseeds vs. Sesame Seeds
Nutrition comparison of Flaxseeds and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and sesame seeds:
- Both flaxseeds and sesame seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more thiamin and pantothenic acid.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and sesame seeds are high in calories. Sesame seed has a little more calories (6%) than flaxseed by weight - flaxseed has 534 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, flaxseeds is heavier in carbs, lighter in fat and similar to sesame seeds for protein. Flaxseeds has a macronutrient ratio of 13:21:66 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Sesame Seeds | |
|---|---|---|
| Protein | 13% | 11% |
| Carbohydrates | 21% | 17% |
| Fat | 66% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseeds and sesame seeds contain similar amounts of carbs - flaxseed has 28.9g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both flaxseeds and sesame seeds are high in dietary fiber. Flaxseed has 95% more dietary fiber than sesame seed - flaxseed has 27.3g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both flaxseeds and sesame seeds are high in protein. Flaxseed has a little more protein (8%) than sesame seed by weight - flaxseed has 18.3g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and flaxseed has 46% less saturated fat than sesame seed - flaxseed has 3.7g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and sesame seeds contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and flaxseeds contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and sesame seeds contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Flaxseeds and sesame seeds contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin and pantothenic acid. Both flaxseeds and sesame seeds contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Flaxseeds | Sesame Seeds | |
|---|---|---|
| Thiamin | 1.644 MG | 0.803 MG |
| Riboflavin | 0.161 MG | 0.251 MG |
| Niacin | 3.08 MG | 4.581 MG |
| Pantothenic acid | 0.985 MG | 0.051 MG |
| Vitamin B6 | 0.473 MG | 0.802 MG |
| Folate | 87 UG | 98 UG |
Minerals
calcium
Both flaxseeds and sesame seeds are high in calcium. Sesame seed has 288% more calcium than flaxseed - flaxseed has 255mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Both flaxseeds and sesame seeds are high in iron. Sesame seed has 158% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both flaxseeds and sesame seeds are high in potassium. Flaxseed has 71% more potassium than sesame seed - flaxseed has 813mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than sesame seed per 100 grams.
| Flaxseeds | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.363 G |
| Total | 22.813 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than flaxseed per 100 grams.
| Flaxseeds | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 20.654 G |
| Total | 5.91 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: Flaxseeds (Seeds, flaxseed) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Flaxseeds g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or sesame seeds contain more calories in 100 grams?Both flaxseeds and sesame seeds are high in calories. Sesame seed has a little more calories ( 10%) than flaxseed by weight - flaxseed has 534 calories in 100g and sesame seed has 565 calories.
Does flaxseeds or sesame seeds contain more calcium?
Both flaxseeds and sesame seeds are high in calcium. Sesame seed has 290% more calcium than flaxseed - flaxseed has 255mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does flaxseeds or sesame seeds contain more iron?
Both flaxseeds and sesame seeds are high in iron. Sesame seed has 160% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does flaxseeds or sesame seeds contain more potassium?
Both flaxseeds and sesame seeds are high in potassium. Flaxseed has 70% more potassium than sesame seed - flaxseed has 813mg of potassium in 100 grams and sesame seed has 475mg of potassium.