Nutritional Yeast vs. Sesame Seeds
Nutrition comparison of Nutritional Yeast and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and sesame seeds:
- Both sesame seeds and nutritional yeast are high in calories, dietary fiber, iron, potassium and protein.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, folate and Vitamin B12.
- Sesame seed is an excellent source of calcium.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and nutritional yeast are high in calories. Sesame seed has 74% more calories than nutritional yeast - sesame seed has 565 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is much heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Sesame Seeds | |
|---|---|---|
| Protein | 41% | 11% |
| Carbohydrates | 42% | 17% |
| Fat | 17% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and sesame seed has 38% less carbohydrates than nutritional yeast - sesame seed has 25.7g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both sesame seeds and nutritional yeast are high in dietary fiber. Nutritional yeast has 92% more dietary fiber than sesame seed - sesame seed has 14g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
Protein
protein
Both sesame seeds and nutritional yeast are high in protein. Nutritional yeast has 138% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and nutritional yeast has 85% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Nutritional yeast and sesame seeds contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and nutritional yeast contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Nutritional yeast and sesame seeds contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, folate and Vitamin B12. Both nutritional yeast and sesame seeds contain significant amounts of Vitamin B6.
| Nutritional Yeast | Sesame Seeds | |
|---|---|---|
| Thiamin | 10.99 MG | 0.803 MG |
| Riboflavin | 4 MG | 0.251 MG |
| Niacin | 40.2 MG | 4.581 MG |
| Pantothenic acid | 13.5 MG | 0.051 MG |
| Vitamin B6 | 1.5 MG | 0.802 MG |
| Folate | 2340 UG | 98 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 31 times more calcium than nutritional yeast - sesame seed has 989mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both sesame seeds and nutritional yeast are high in iron. Sesame seed has 580% more iron than nutritional yeast - sesame seed has 14.8mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both sesame seeds and nutritional yeast are high in potassium. Nutritional yeast has 101% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.017 G | 20.654 G |
| Total | 0.017 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 Nutritional Yeast or Sesame Seeds .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Nutritional Yeast 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 sesame seeds or nutritional yeast contain more calories in 100 grams?Both sesame seeds and nutritional yeast are high in calories. Sesame seed has 70% more calories than nutritional yeast - sesame seed has 565 calories in 100g and nutritional yeast has 325 calories.
Is sesame seeds or nutritional yeast better for protein?
Both sesame seeds and nutritional yeast are high in protein. Nutritional yeast has 140% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does sesame seeds or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and sesame seed has 40% fewer carbohydrates than nutritional yeast - sesame seed has 25.7g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does sesame seeds or nutritional yeast contain more calcium?
Sesame seed is a rich source of calcium and it has 31 times more calcium than nutritional yeast - sesame seed has 989mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does sesame seeds or nutritional yeast contain more iron?
Both sesame seeds and nutritional yeast are high in iron. Sesame seed has 580% more iron than nutritional yeast - sesame seed has 14.8mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does sesame seeds or nutritional yeast contain more potassium?
Both sesame seeds and nutritional yeast are high in potassium. Nutritional yeast has 100% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.