Sesame Seeds vs. Garlic
Nutrition comparison of Sesame Seeds and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and garlic:
- Both garlic and sesame seeds are high in calcium, calories, dietary fiber and potassium.
- Garlic is an excellent source of Vitamin C.
- Sesame seed has more thiamin, riboflavin, niacin and folate, however, garlic 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 Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and sesame seeds are high in calories. Sesame seed has 279% more calories than garlic - garlic has 149 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Garlic | |
|---|---|---|
| Protein | 11% | 16% |
| Carbohydrates | 17% | 82% |
| Fat | 72% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and sesame seed has 22% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both garlic and sesame seeds are high in dietary fiber. Sesame seed has 567% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Garlic and sesame seeds contain similar amounts of sugar - garlic has 1g 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 167% more protein than garlic - garlic has 6.4g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and garlic has 99% less saturated fat than sesame seed - garlic has 0.09g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - garlic has 31.2mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and garlic contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and sesame seeds contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Garlic and sesame seeds contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin and folate, however, garlic contains more pantothenic acid. Both sesame seeds and garlic contain significant amounts of Vitamin B6.
| Sesame Seeds | Garlic | |
|---|---|---|
| Thiamin | 0.803 MG | 0.2 MG |
| Riboflavin | 0.251 MG | 0.11 MG |
| Niacin | 4.581 MG | 0.7 MG |
| Pantothenic acid | 0.051 MG | 0.596 MG |
| Vitamin B6 | 0.802 MG | 1.235 MG |
| Folate | 98 UG | 3 UG |
Minerals
calcium
Both garlic and sesame seeds are high in calcium. Sesame seed has 446% more calcium than garlic - garlic has 181mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 768% more iron than garlic - garlic has 1.7mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both garlic and sesame seeds are high in potassium. Sesame seed has 18% more potassium than garlic - garlic has 401mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Sesame Seeds | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.02 G |
| Total | 0.363 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than garlic per 100 grams.
| Sesame Seeds | Garlic | |
|---|---|---|
| linoleic acid | 20.654 G | 0.229 G |
| Total | 20.654 G | 0.229 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 Garlic (Garlic, raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Garlic g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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 garlic or sesame seeds contain more calories in 100 grams?Both garlic and sesame seeds are high in calories. Sesame seed has 280% more calories than garlic - garlic has 149 calories in 100g and sesame seed has 565 calories.
Does garlic or sesame seeds have more carbohydrates?
By weight, garlic is high in carbohydrates and sesame seed has 20% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does garlic or sesame seeds contain more calcium?
Both garlic and sesame seeds are high in calcium. Sesame seed has 450% more calcium than garlic - garlic has 181mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does garlic or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 770% more iron than garlic - garlic has 1.7mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does garlic or sesame seeds contain more potassium?
Both garlic and sesame seeds are high in potassium. Sesame seed has 20% more potassium than garlic - garlic has 401mg of potassium in 100 grams and sesame seed has 475mg of potassium.