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.
Detailed nutritional comparison of sesame seeds and russet potato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Sesame Seeds src
Image of Russet Potato src

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, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sesame Seeds Russet Potato
Protein 11% 10%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Sesame Seeds or Russet Potato .

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)) .

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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.