Sesame Seeds vs. Russet Potato
Nutrition comparison of Sesame Seeds and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and russet potato:
- Both russet potato and sesame seeds are high in potassium.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, russet potato contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and russet potato has 86% less calories than sesame seed - russet potato has 79 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is much lighter in carbs, much heavier in fat and similar to russet potato for protein. Sesame seeds has a macronutrient ratio of 11:17:72 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Russet Potato | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 17% | 89% |
| Fat | 72% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato has 30% less carbohydrates than sesame seed - russet potato has 18.1g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 977% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Russet potato and sesame seeds contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 693% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and russet potato has 100% less saturated fat than sesame seed - russet potato has 0.03g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than sesame seed - russet potato has 5.7mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and russet potato contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and sesame seeds contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Russet potato and sesame seeds contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, russet potato contains more pantothenic acid.
| Sesame Seeds | Russet Potato | |
|---|---|---|
| Thiamin | 0.803 MG | 0.082 MG |
| Riboflavin | 0.251 MG | 0.033 MG |
| Niacin | 4.581 MG | 1.035 MG |
| Pantothenic acid | 0.051 MG | 0.301 MG |
| Vitamin B6 | 0.802 MG | 0.345 MG |
| Folate | 98 UG | 14 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 75 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 16 times more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both russet potato and sesame seeds are high in potassium. Sesame seed has 14% more potassium than russet potato - russet potato has 417mg 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 russet potato per 100 grams.
| Sesame Seeds | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.01 G |
| Total | 0.363 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than russet potato per 100 grams.
| Sesame Seeds | Russet Potato | |
|---|---|---|
| linoleic acid | 20.654 G | 0.032 G |
| Total | 20.654 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Sesame Seeds g
()
|
Daily Values (%) |
Russet Potato 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 % |
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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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 russet potato or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and russet potato has 90% less calories than sesame seed - russet potato has 79 calories in 100g and sesame seed has 565 calories.
Does russet potato or sesame seeds have more carbohydrates?
By weight, russet potato has 30% fewer carbohydrates than sesame seed - russet potato has 18.1g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does russet potato or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 75 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does russet potato or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 16 times more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does russet potato or sesame seeds contain more potassium?
Both russet potato and sesame seeds are high in potassium. Sesame seed has 10% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and sesame seed has 475mg of potassium.