Peanuts vs. Sesame Seeds
Nutrition comparison of Peanuts and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and sesame seeds:
- Both sesame seeds and peanuts are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Peanut has signficantly more Vitamin E than sesame seed.
- Sesame seed has more thiamin, however, peanut contains more niacin and pantothenic acid.
- Sesame seed is an excellent source of iron.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without 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 peanuts are high in calories. Peanut has a little more calories (4%) than sesame seed by weight - sesame seed has 565 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, lighter in carbs and similar to sesame seeds for fat. Peanuts has a macronutrient ratio of 16:13:71 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Sesame Seeds | |
|---|---|---|
| Protein | 16% | 11% |
| Carbohydrates | 13% | 17% |
| Fat | 71% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame seeds and peanuts contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both sesame seeds and peanuts are high in dietary fiber. Sesame seed has 67% more dietary fiber than peanut - sesame seed has 14g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Sesame seed has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and peanuts are high in protein. Peanut has 44% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both sesame seeds and peanuts are high in saturated fat. Peanut has 15% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and sesame seeds are low in trans fat - peanut has 0.03g of trans fat per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Sesame seeds and peanuts contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than sesame seed - peanut has 4.9mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, however, peanut contains more niacin and pantothenic acid. Both peanuts and sesame seeds contain significant amounts of riboflavin, Vitamin B6 and folate.
| Peanuts | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.152 MG | 0.803 MG |
| Riboflavin | 0.197 MG | 0.251 MG |
| Niacin | 14.355 MG | 4.581 MG |
| Pantothenic acid | 1.011 MG | 0.051 MG |
| Vitamin B6 | 0.466 MG | 0.802 MG |
| Folate | 97 UG | 98 UG |
Minerals
calcium
Both sesame seeds and peanuts are high in calcium. Sesame seed has 16 times more calcium than peanut - sesame seed has 989mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 834% more iron than peanut - sesame seed has 14.8mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both sesame seeds and peanuts are high in potassium. Peanut has 33% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.363 G |
| Total | 0.026 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than peanut per 100 grams.
| Peanuts | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 20.654 G |
| Total | 9.719 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Peanuts 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 % |
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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 % |
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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 peanuts contain more calories in 100 grams?Both sesame seeds and peanuts are high in calories. Peanut has a little more calories ( 0%) than sesame seed by weight - sesame seed has 565 calories in 100g and peanut has 587 calories.
Does sesame seeds or peanuts contain more calcium?
Both sesame seeds and peanuts are high in calcium. Sesame seed has 16 times more calcium than peanut - sesame seed has 989mg of calcium in 100 grams and peanut has 58mg of calcium.
Does sesame seeds or peanuts contain more iron?
Sesame seed is an abundant source of iron and it has 830% more iron than peanut - sesame seed has 14.8mg of iron in 100 grams and peanut has 1.6mg of iron.
Does sesame seeds or peanuts contain more potassium?
Both sesame seeds and peanuts are high in potassium. Peanut has 30% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and peanut has 634mg of potassium.