Sesame Seeds vs. Sweet Potatoes
Nutrition comparison of Sesame Seeds and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and sweet potatoes:
- Both sweet potatoes and sesame seeds are high in dietary fiber and potassium.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, sweet potato contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, iron and protein.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and sweet potato has 85% less calories than sesame seed - sweet potato has 86 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Sweet Potatoes | |
|---|---|---|
| Protein | 11% | 7% |
| Carbohydrates | 17% | 92% |
| Fat | 72% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and sesame seeds contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both sweet potatoes and sesame seeds are high in dietary fiber. Sesame seed has 367% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than sweet potato - sweet potato has 4.2g 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 980% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and sweet potato has 100% less saturated fat than sesame seed - sweet potato has 0.02g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than sesame seed - sweet potato has 2.4mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - sweet potato has 709ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Sweet potatoes and sesame seeds contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Sweet potatoes and sesame seeds contain similar amounts of Vitamin K - sweet 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, sweet potato contains more pantothenic acid.
| Sesame Seeds | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.803 MG | 0.078 MG |
| Riboflavin | 0.251 MG | 0.061 MG |
| Niacin | 4.581 MG | 0.557 MG |
| Pantothenic acid | 0.051 MG | 0.8 MG |
| Vitamin B6 | 0.802 MG | 0.209 MG |
| Folate | 98 UG | 11 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 31 times more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 23 times more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both sweet potatoes and sesame seeds are high in potassium. Sesame seed has 41% more potassium than sweet potato - sweet potato has 337mg 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 sweet potato per 100 grams.
| Sesame Seeds | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.001 G |
| Total | 0.363 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than sweet potato per 100 grams.
| Sesame Seeds | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 20.654 G | 0.013 G |
| Total | 20.654 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Sesame Seeds g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and sweet potato has 90% less calories than sesame seed - sweet potato has 86 calories in 100g and sesame seed has 565 calories.
Does sweet potatoes or sesame seeds have more carbohydrates?
By weight, sweet potatoes and sesame seeds contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does sweet potatoes or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 31 times more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does sweet potatoes or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 23 times more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does sweet potatoes or sesame seeds contain more potassium?
Both sweet potatoes and sesame seeds are high in potassium. Sesame seed has 40% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and sesame seed has 475mg of potassium.