Olive Oil vs. Sesame Seeds
Nutrition comparison of Olive Oil and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and sesame seeds:
- Both sesame seeds and olive oil are high in calories and saturated fat.
- Olive oil has signficantly less carbohydrates than sesame seed.
- Olive oil is an excellent source of Vitamin E.
- Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sesame seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) 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 olive oil are high in calories. Olive oil has 56% more calories than sesame seed - sesame seed has 565 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, lighter in carbs and much heavier in fat compared to sesame seeds per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Sesame Seeds | |
|---|---|---|
| Protein | ~ | 11% |
| Carbohydrates | ~ | 17% |
| Fat | 100% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than olive oil - sesame seed has 14g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has more protein than olive oil - sesame seed has 17g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both sesame seeds and olive oil are high in saturated fat. Olive oil has 105% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin A
Sesame seeds and olive oil contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has more Vitamin E than sesame seed - olive oil has 14.4mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Olive oil has more Vitamin K than sesame seed - olive oil has 60.2ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Sesame Seeds | |
|---|---|---|
| Thiamin | ~ | 0.803 MG |
| Riboflavin | ~ | 0.251 MG |
| Niacin | ~ | 4.581 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | ~ | 0.802 MG |
| Folate | ~ | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 988 times more calcium than olive oil - sesame seed has 989mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 25 times more iron than olive oil - sesame seed has 14.8mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 474 times more potassium than olive oil - sesame seed has 475mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than sesame seed per 100 grams.
| Olive Oil | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.363 G |
| Total | 0.761 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than olive oil per 100 grams.
| Olive Oil | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 20.654 G |
| Total | 10.176 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: Olive Oil (Oil, olive, salad or cooking) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Olive Oil 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 olive oil contain more calories in 100 grams?Both sesame seeds and olive oil are high in calories. Olive oil has 60% more calories than sesame seed - sesame seed has 565 calories in 100g and olive oil has 884 calories.
Does sesame seeds or olive oil contain more calcium?
Sesame seed is a rich source of calcium and it has 988 times more calcium than olive oil - sesame seed has 989mg of calcium in 100 grams and olive oil has 1mg of calcium.
Does sesame seeds or olive oil contain more iron?
Sesame seed is an abundant source of iron and it has 25 times more iron than olive oil - sesame seed has 14.8mg of iron in 100 grams and olive oil has 0.56mg of iron.
Does sesame seeds or olive oil contain more potassium?
Sesame seed is a rich source of potassium and it has 474 times more potassium than olive oil - sesame seed has 475mg of potassium in 100 grams and olive oil has 1mg of potassium.