Peanut Butter vs. Sesame Seeds
Nutrition comparison of Peanut Butter and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and sesame seeds:
- Both sesame seeds and peanut butter are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Peanut butter has signficantly more Vitamin E than sesame seed.
- Sesame seed has more thiamin and riboflavin, however, peanut butter contains more niacin and pantothenic acid.
- Sesame seed is an excellent source of iron.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) 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 peanut butter are high in calories. Peanut butter has a little more calories (4%) than sesame seed by weight - sesame seed has 565 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein and similar to sesame seeds for carbs and fat. Peanut butter has a macronutrient ratio of 15:14:71 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Sesame Seeds | |
|---|---|---|
| Protein | 15% | 11% |
| Carbohydrates | 14% | 17% |
| Fat | 71% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame seeds and peanut butter contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both sesame seeds and peanut butter are high in dietary fiber. Sesame seed has 75% more dietary fiber than peanut butter - sesame seed has 14g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Sesame seed has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and peanut butter are high in protein. Peanut butter has 42% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both sesame seeds and peanut butter are high in saturated fat. Sesame seed is very similar to sesame seed for saturated fat - sesame seed has 6.7g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin A
Sesame seeds and peanut butter contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than sesame seed - peanut butter has 6.3mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Peanut butter and sesame seeds contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin and riboflavin, however, peanut butter contains more niacin and pantothenic acid. Both peanut butter and sesame seeds contain significant amounts of Vitamin B6 and folate.
| Peanut Butter | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.106 MG | 0.803 MG |
| Riboflavin | 0.111 MG | 0.251 MG |
| Niacin | 13.696 MG | 4.581 MG |
| Pantothenic acid | 1.118 MG | 0.051 MG |
| Vitamin B6 | 0.418 MG | 0.802 MG |
| Folate | 92 UG | 98 UG |
Minerals
calcium
Both sesame seeds and peanut butter are high in calcium. Sesame seed has 20 times more calcium than peanut butter - sesame seed has 989mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 677% more iron than peanut butter - sesame seed has 14.8mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both sesame seeds and peanut butter are high in potassium. Peanut butter has 57% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.363 G |
| Total | 0.078 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, both peanut butter and sesame seeds contain significant amounts of linoleic acid.
| Peanut Butter | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 20.654 G |
| Total | 14.494 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: Peanut Butter (Peanut butter, chunk style, with salt) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Peanut Butter 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 peanut butter contain more calories in 100 grams?Both sesame seeds and peanut butter are high in calories. Peanut butter has a little more calories ( 0%) than sesame seed by weight - sesame seed has 565 calories in 100g and peanut butter has 589 calories.
Does sesame seeds or peanut butter contain more calcium?
Both sesame seeds and peanut butter are high in calcium. Sesame seed has 20 times more calcium than peanut butter - sesame seed has 989mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does sesame seeds or peanut butter contain more iron?
Sesame seed is an abundant source of iron and it has 680% more iron than peanut butter - sesame seed has 14.8mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does sesame seeds or peanut butter contain more potassium?
Both sesame seeds and peanut butter are high in potassium. Peanut butter has 60% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and peanut butter has 745mg of potassium.