Sesame Seeds vs. Kale
Nutrition comparison of Sesame Seeds and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and kale:
- Both kale and sesame seeds are high in calcium, dietary fiber and potassium.
- Kale has signficantly less carbohydrates than sesame seed.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Sesame seed has more thiamin, niacin and Vitamin B6, however, kale 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 Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and kale has 94% less calories than sesame seed - kale has 35 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 kale per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Kale | |
|---|---|---|
| Protein | 11% | 28% |
| Carbohydrates | 17% | 41% |
| Fat | 72% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has signficantly less carbohydrates than sesame seed - kale has 4.4g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both kale and sesame seeds are high in dietary fiber. Sesame seed has 241% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Kale and sesame seeds contain similar amounts of sugar - kale has 0.99g 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 481% more protein than kale - kale has 2.9g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and kale has 97% less saturated fat than sesame seed - kale has 0.18g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - kale has 93.4mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - kale has 241ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than sesame seed - kale has 0.66mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than sesame seed - kale has 389.6ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin and Vitamin B6, however, kale contains more pantothenic acid. Both sesame seeds and kale contain significant amounts of riboflavin and folate.
| Sesame Seeds | Kale | |
|---|---|---|
| Thiamin | 0.803 MG | 0.113 MG |
| Riboflavin | 0.251 MG | 0.347 MG |
| Niacin | 4.581 MG | 1.18 MG |
| Pantothenic acid | 0.051 MG | 0.37 MG |
| Vitamin B6 | 0.802 MG | 0.147 MG |
| Folate | 98 UG | 62 UG |
Minerals
calcium
Both kale and sesame seeds are high in calcium. Sesame seed has 289% more calcium than kale - kale has 254mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 823% more iron than kale - kale has 1.6mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both kale and sesame seeds are high in potassium. Sesame seed has 36% more potassium than kale - kale has 348mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sesame seeds and kale contain significant amounts of alpha linoleic acid (ALA).
| Sesame Seeds | Kale | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.378 G |
| Total | 0.363 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than kale per 100 grams.
| Sesame Seeds | Kale | |
|---|---|---|
| linoleic acid | 20.654 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 20.654 G | 0.294 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 Kale (Kale, raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Kale 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 % |
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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 % |
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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 kale or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and kale has 90% less calories than sesame seed - kale has 35 calories in 100g and sesame seed has 565 calories.
Does kale or sesame seeds have more carbohydrates?
By weight, kale has signficantly fewer carbohydrates than sesame seed - kale has 4.4g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does kale or sesame seeds contain more calcium?
Both kale and sesame seeds are high in calcium. Sesame seed has 290% more calcium than kale - kale has 254mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does kale or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 820% more iron than kale - kale has 1.6mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does kale or sesame seeds contain more potassium?
Both kale and sesame seeds are high in potassium. Sesame seed has 40% more potassium than kale - kale has 348mg of potassium in 100 grams and sesame seed has 475mg of potassium.