Mango vs. Sesame Seeds

Nutrition comparison of Mango and Sesame Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mango versus sesame seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mango and sesame seeds:

  • Mango is an excellent source of Vitamin C.
  • Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, mango contains more pantothenic acid.
  • Sesame seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of mango and sesame seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mango (Mangos, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Mango src
Image of Sesame Seeds src

Calories and Carbs

calories

Sesame seed is high in calories and mango has 89% less calories than sesame seed - mango has 60 calories per 100 grams and sesame seed has 565 calories.

For macronutrient ratios, mango is lighter in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Mango has a macronutrient ratio of 5:90:5 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mango Sesame Seeds
Protein 5% 11%
Carbohydrates 90% 17%
Fat 5% 72%
Alcohol ~ ~

carbohydrates

Mango has 42% less carbohydrates than sesame seed - mango has 15g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.

dietary fiber

Sesame seed is an excellent source of dietary fiber and it has 775% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.

sugar

Sesame seed has less sugar than mango - mango has 13.7g 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 19 times more protein than mango - mango has 0.82g of protein per 100 grams and sesame seed has 17g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and mango has 99% less saturated fat than sesame seed - mango has 0.09g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.

Vitamins

Vitamin C

Mango is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - mango has 36.4mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.

Vitamin A

Mango has more Vitamin A than sesame seed - mango has 54ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.

Vitamin E

Mango has more Vitamin E than sesame seed - mango has 0.9mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

Vitamin K

Mango and sesame seeds contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, mango contains more pantothenic acid.

Mango Sesame Seeds
Thiamin 0.028 MG 0.803 MG
Riboflavin 0.038 MG 0.251 MG
Niacin 0.669 MG 4.581 MG
Pantothenic acid 0.197 MG 0.051 MG
Vitamin B6 0.119 MG 0.802 MG
Folate 43 UG 98 UG

Minerals

calcium

Sesame seed is an excellent source of calcium and it has 88 times more calcium than mango - mango has 11mg of calcium per 100 grams and sesame seed has 989mg of calcium.

iron

Sesame seed is an excellent source of iron and it has 91 times more iron than mango - mango has 0.16mg of iron per 100 grams and sesame seed has 14.8mg of iron.

potassium

Sesame seed is an excellent source of potassium and it has 183% more potassium than mango - mango has 168mg 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 mango per 100 grams.

Mango Sesame Seeds
alpha linoleic acid 0.051 G 0.363 G
Total 0.051 G 0.363 G

omega 6s

Comparing omega-6 fatty acids, sesame seed has more linoleic acid than mango per 100 grams.

Mango Sesame Seeds
linoleic acid 0.019 G 20.654 G
Total 0.019 G 20.654 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Mango or Sesame Seeds .

Note: The specific food items compared are: Mango (Mangos, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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FAQ

Does mango or sesame seeds contain more calories in 100 grams?
Sesame seed is high in calories and mango has 90% less calories than sesame seed - mango has 60 calories in 100g and sesame seed has 565 calories.

Does mango or sesame seeds have more carbohydrates?
By weight, mango has 40% fewer carbohydrates than sesame seed - mango has 15g of carbs for 100g and sesame seed has 25.7g of carbohydrates.

Does mango or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 88 times more calcium than mango - mango has 11mg of calcium in 100 grams and sesame seed has 989mg of calcium.

Does mango or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 91 times more iron than mango - mango has 0.16mg of iron in 100 grams and sesame seed has 14.8mg of iron.

Does mango or sesame seeds contain more potassium?
Sesame seed is a rich source of potassium and it has 180% more potassium than mango - mango has 168mg of potassium in 100 grams and sesame seed has 475mg of potassium.