Sesame Seeds vs. Spinach
Nutrition comparison of Sesame Seeds and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and spinach:
- Both spinach and sesame seeds are high in calcium, dietary fiber, iron and potassium.
- Sesame seed has more thiamin, niacin and Vitamin B6.
- Sesame seed is an excellent source of protein.
- Spinach has signficantly less carbohydrates than sesame seed.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and spinach has 96% less calories than sesame seed - spinach has 23 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Spinach | |
|---|---|---|
| Protein | 11% | 39% |
| Carbohydrates | 17% | 49% |
| Fat | 72% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has signficantly less carbohydrates than sesame seed - spinach has 3.6g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both spinach and sesame seeds are high in dietary fiber. Sesame seed has 536% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Spinach and sesame seeds contain similar amounts of sugar - spinach has 0.42g 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 493% more protein than spinach - spinach has 2.9g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and spinach has 99% less saturated fat than sesame seed - spinach has 0.06g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - spinach has 28.1mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - spinach has 469ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than sesame seed - spinach has 2mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than sesame seed - spinach has 482.9ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin and Vitamin B6. Both sesame seeds and spinach contain significant amounts of riboflavin, pantothenic acid and folate.
| Sesame Seeds | Spinach | |
|---|---|---|
| Thiamin | 0.803 MG | 0.078 MG |
| Riboflavin | 0.251 MG | 0.189 MG |
| Niacin | 4.581 MG | 0.724 MG |
| Pantothenic acid | 0.051 MG | 0.065 MG |
| Vitamin B6 | 0.802 MG | 0.195 MG |
| Folate | 98 UG | 194 UG |
Minerals
calcium
Both spinach and sesame seeds are high in calcium. Sesame seed has 899% more calcium than spinach - spinach has 99mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Both spinach and sesame seeds are high in iron. Sesame seed has 445% more iron than spinach - spinach has 2.7mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both spinach and sesame seeds are high in potassium. Spinach has 17% more potassium than sesame seed - spinach has 558mg 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 spinach per 100 grams.
| Sesame Seeds | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.138 G |
| Total | 0.363 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than spinach per 100 grams.
| Sesame Seeds | Spinach | |
|---|---|---|
| linoleic acid | 20.654 G | 0.026 G |
| Total | 20.654 G | 0.026 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 Spinach .
Note: The specific food items compared are: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Spinach (Spinach, raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Spinach 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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 % |
|
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 % |
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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 spinach or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and spinach has 100% less calories than sesame seed - spinach has 23 calories in 100g and sesame seed has 565 calories.
Is spinach or sesame seeds better for protein?
Sesame seed is a fantastic source of protein and it has 490% more protein than spinach - spinach has 2.9g of protein per 100 grams and sesame seed has 17g of protein.
Does spinach or sesame seeds have more carbohydrates?
By weight, spinach has signficantly fewer carbohydrates than sesame seed - spinach has 3.6g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does spinach or sesame seeds contain more calcium?
Both spinach and sesame seeds are high in calcium. Sesame seed has 900% more calcium than spinach - spinach has 99mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does spinach or sesame seeds contain more iron?
Both spinach and sesame seeds are high in iron. Sesame seed has 450% more iron than spinach - spinach has 2.7mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does spinach or sesame seeds contain more potassium?
Both spinach and sesame seeds are high in potassium. Spinach has 20% more potassium than sesame seed - spinach has 558mg of potassium in 100 grams and sesame seed has 475mg of potassium.