Sesame Seeds vs. Raw Chicken
Nutrition comparison of Sesame Seeds and Raw Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
raw chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and raw chicken:
- Both sesame seeds and raw chicken are high in calories, potassium and protein.
- Raw chicken has signficantly less carbohydrates than sesame seed.
- Sesame seed has more thiamin and folate, however, raw chicken contains more pantothenic acid and Vitamin B12.
- Sesame seed is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and raw chicken are high in calories. Sesame seed has 295% more calories than raw chicken - sesame seed has 565 calories per 100 grams and raw chicken has 143 calories.
For macronutrient ratios, sesame seeds is much lighter in protein, heavier in carbs and much heavier in fat compared to raw chicken per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Raw Chicken | |
|---|---|---|
| Protein | 11% | 49% |
| Carbohydrates | 17% | ~ |
| Fat | 72% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Raw chicken has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and raw chicken has 0.04g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than raw chicken - sesame seed has 14g of dietary fiber per 100 grams and raw chicken does not contain significant amounts.
Protein
protein
Both sesame seeds and raw chicken are high in protein. Sesame seed is very similar to sesame seed for protein - sesame seed has 17g of protein per 100 grams and raw chicken has 17.4g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and raw chicken has 66% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and raw chicken has 2.3g of saturated fat.
trans fat
Both raw chicken and sesame seeds are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and sesame seed does not contain significant amounts.
cholesterol
Sesame seed has less cholesterol than raw chicken - raw chicken has 86mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Sesame seeds and raw chicken contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Vitamin E
Raw chicken and sesame seeds contain similar amounts of Vitamin E - raw chicken has 0.27mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Raw chicken and sesame seeds contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin and folate, however, raw chicken contains more pantothenic acid and Vitamin B12. Both sesame seeds and raw chicken contain significant amounts of riboflavin, niacin and Vitamin B6.
| Sesame Seeds | Raw Chicken | |
|---|---|---|
| Thiamin | 0.803 MG | 0.109 MG |
| Riboflavin | 0.251 MG | 0.241 MG |
| Niacin | 4.581 MG | 5.575 MG |
| Pantothenic acid | 0.051 MG | 1.092 MG |
| Vitamin B6 | 0.802 MG | 0.512 MG |
| Folate | 98 UG | 1 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 163 times more calcium than raw chicken - sesame seed has 989mg of calcium per 100 grams and raw chicken has 6mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 17 times more iron than raw chicken - sesame seed has 14.8mg of iron per 100 grams and raw chicken has 0.82mg of iron.
potassium
Both sesame seeds and raw chicken are high in potassium. Raw chicken has a little more potassium (10%) than sesame seed by weight - sesame seed has 475mg of potassium per 100 grams and raw chicken has 522mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than raw chicken per 100 grams, however, raw chicken contains more dha than sesame seed per 100 grams.
| Sesame Seeds | Raw Chicken | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.071 G |
| DHA | ~ | 0.023 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.363 G | 0.11 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than raw chicken per 100 grams.
| Sesame Seeds | Raw Chicken | |
|---|---|---|
| linoleic acid | 20.654 G | 1.324 G |
| other omega 6 | ~ | 0.014 G |
| Total | 20.654 G | 1.338 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: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Raw Chicken (Chicken, ground, raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Raw Chicken 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 raw chicken contain more calories in 100 grams?Both sesame seeds and raw chicken are high in calories. Sesame seed has 300% more calories than raw chicken - sesame seed has 565 calories in 100g and raw chicken has 143 calories.
Is sesame seeds or raw chicken better for protein?
Both sesame seeds and raw chicken are high in protein. Sesame seed is very similar to sesame seed for protein - sesame seed has 17g of protein per 100 grams and raw chicken has 17.4g of protein.
Does sesame seeds or raw chicken contain more calcium?
Sesame seed is a rich source of calcium and it has 163 times more calcium than raw chicken - sesame seed has 989mg of calcium in 100 grams and raw chicken has 6mg of calcium.
Does sesame seeds or raw chicken contain more iron?
Sesame seed is an abundant source of iron and it has 17 times more iron than raw chicken - sesame seed has 14.8mg of iron in 100 grams and raw chicken has 0.82mg of iron.
Does sesame seeds or raw chicken contain more potassium?
Both sesame seeds and raw chicken are high in potassium. Raw chicken has a little more potassium ( 10%) than sesame seed by weight - sesame seed has 475mg of potassium in 100 grams and raw chicken has 522mg of potassium.