Raisins vs. Sesame Seeds
Nutrition comparison of Raisins and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and sesame seeds:
- Both raisins and sesame seeds are high in calories, dietary fiber, iron and potassium.
- Sesame seed has more thiamin, niacin, Vitamin B6 and folate.
- Sesame seed is an excellent source of calcium and protein.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and sesame seeds are high in calories. Sesame seed has 91% more calories than raisin - raisin has 296 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Raisins has a macronutrient ratio of 3:95:2 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Sesame Seeds | |
|---|---|---|
| Protein | 3% | 11% |
| Carbohydrates | 95% | 17% |
| Fat | 2% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and sesame seed has 67% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both raisins and sesame seeds are high in dietary fiber. Sesame seed has 106% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
Protein
protein
Sesame seed is an excellent source of protein and it has 573% more protein than raisin - raisin has 2.5g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and raisin has 97% less saturated fat than sesame seed - raisin has 0.18g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Raisin has more Vitamin C than sesame seed - raisin has 5.4mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and raisins contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin, Vitamin B6 and folate. Both raisins and sesame seeds contain significant amounts of riboflavin and pantothenic acid.
| Raisins | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.112 MG | 0.803 MG |
| Riboflavin | 0.182 MG | 0.251 MG |
| Niacin | 1.114 MG | 4.581 MG |
| Pantothenic acid | 0.045 MG | 0.051 MG |
| Vitamin B6 | 0.188 MG | 0.802 MG |
| Folate | 3 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 34 times more calcium than raisin - raisin has 28mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Both raisins and sesame seeds are high in iron. Sesame seed has 470% more iron than raisin - raisin has 2.6mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both raisins and sesame seeds are high in potassium. Raisin has 74% more potassium than sesame seed - raisin has 825mg 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 raisin per 100 grams.
| Raisins | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.363 G |
| Total | 0.037 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than raisin per 100 grams.
| Raisins | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.122 G | 20.654 G |
| Total | 0.122 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: Raisins (Raisins, seeded) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Raisins 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 % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raisins or sesame seeds contain more calories in 100 grams?Both raisins and sesame seeds are high in calories. Sesame seed has 90% more calories than raisin - raisin has 296 calories in 100g and sesame seed has 565 calories.
Does raisins or sesame seeds have more carbohydrates?
By weight, raisin is high in carbohydrates and sesame seed has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does raisins or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 34 times more calcium than raisin - raisin has 28mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does raisins or sesame seeds contain more iron?
Both raisins and sesame seeds are high in iron. Sesame seed has 470% more iron than raisin - raisin has 2.6mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does raisins or sesame seeds contain more potassium?
Both raisins and sesame seeds are high in potassium. Raisin has 70% more potassium than sesame seed - raisin has 825mg of potassium in 100 grams and sesame seed has 475mg of potassium.