Salmon vs. Sesame Seeds

Nutrition comparison of Salmon and Sesame Seeds

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of salmon versus sesame seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in salmon and sesame seeds:

  • Both sesame seeds and salmon are high in calories, potassium and protein.
  • Salmon has signficantly less carbohydrates than sesame seed.
  • Salmon is an excellent source of Vitamin D.
  • Sesame seed has more thiamin, riboflavin and folate, however, salmon contains more pantothenic acid and Vitamin B12.
  • Sesame seed is an excellent source of calcium, dietary fiber and iron.
Detailed nutritional comparison of salmon and sesame seeds 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: Salmon (Fish, salmon, pink, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.

Image of Salmon src
Image of Sesame Seeds src

Calories and Carbs

calories

Both sesame seeds and salmon are high in calories. Sesame seed has 345% more calories than salmon - sesame seed has 565 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to sesame seeds per calorie. Salmon has a macronutrient ratio of 67:0:33 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Sesame Seeds
Protein 67% 11%
Carbohydrates ~ 17%
Fat 33% 72%
Alcohol ~ ~

carbohydrates

Salmon has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and salmon does not contain significant amounts.

dietary fiber

Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than salmon - sesame seed has 14g of dietary fiber per 100 grams and salmon does not contain significant amounts.

Protein

protein

Both sesame seeds and salmon are high in protein. Salmon has 21% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and salmon has 88% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both salmon and sesame seeds are low in trans fat - salmon has 0.03g of trans fat per 100 grams and sesame seed does not contain significant amounts.

cholesterol

Sesame seed has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.

Vitamins

Vitamin A

Salmon has more Vitamin A than sesame seed - salmon has 35ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.

Vitamin D

Salmon is an excellent source of Vitamin D and it has more Vitamin D than sesame seed - salmon has 435iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.

Vitamin E

Salmon has more Vitamin E than sesame seed - salmon has 0.4mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

Vitamin K

Salmon and sesame seeds contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

Sesame seed has more thiamin, riboflavin and folate, however, salmon contains more pantothenic acid and Vitamin B12. Both salmon and sesame seeds contain significant amounts of niacin and Vitamin B6.

Salmon Sesame Seeds
Thiamin 0.08 MG 0.803 MG
Riboflavin 0.105 MG 0.251 MG
Niacin 7.995 MG 4.581 MG
Pantothenic acid 1.03 MG 0.051 MG
Vitamin B6 0.611 MG 0.802 MG
Folate 4 UG 98 UG
Vitamin B12 4.15 UG ~

Minerals

calcium

Sesame seed is an excellent source of calcium and it has 140 times more calcium than salmon - sesame seed has 989mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Sesame seed is an excellent source of iron and it has 37 times more iron than salmon - sesame seed has 14.8mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Both sesame seeds and salmon are high in potassium. Sesame seed has 30% more potassium than salmon - sesame seed has 475mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than sesame seed per 100 grams.

Salmon Sesame Seeds
alpha linoleic acid 0.047 G 0.363 G
DHA 0.333 G ~
EPA 0.182 G ~
DPA 0.047 G ~
Total 0.609 G 0.363 G

omega 6s

Comparing omega-6 fatty acids, sesame seed has more linoleic acid than salmon per 100 grams.

Salmon Sesame Seeds
other omega 6 0.004 G ~
linoleic acid 0.081 G 20.654 G
Total 0.085 G 20.654 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 Salmon or Sesame Seeds .

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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FAQ

Does sesame seeds or salmon contain more calories in 100 grams?
Both sesame seeds and salmon are high in calories. Sesame seed has 350% more calories than salmon - sesame seed has 565 calories in 100g and salmon has 127 calories.

Is sesame seeds or salmon better for protein?
Both sesame seeds and salmon are high in protein. Salmon has 20% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and salmon has 20.5g of protein.

Does sesame seeds or salmon contain more calcium?
Sesame seed is a rich source of calcium and it has 140 times more calcium than salmon - sesame seed has 989mg of calcium in 100 grams and salmon has 7mg of calcium.

Does sesame seeds or salmon contain more iron?
Sesame seed is an abundant source of iron and it has 37 times more iron than salmon - sesame seed has 14.8mg of iron in 100 grams and salmon has 0.38mg of iron.

Does sesame seeds or salmon contain more potassium?
Both sesame seeds and salmon are high in potassium. Sesame seed has 30% more potassium than salmon - sesame seed has 475mg of potassium in 100 grams and salmon has 366mg of potassium.