Sesame Seeds vs. Watercress
Nutrition comparison of Sesame Seeds and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and watercress:
- Both watercress and sesame seeds are high in calcium and potassium.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, watercress contains more pantothenic acid.
- Sesame seed is an excellent source of dietary fiber, iron and protein.
- Watercress has signficantly less carbohydrates than sesame seed.
- Watercress 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 Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and watercress has 98% less calories than sesame seed - watercress has 11 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is much lighter in protein, lighter in carbs and much heavier in fat compared to watercress per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for watercress, 60:34:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Watercress | |
|---|---|---|
| Protein | 11% | 60% |
| Carbohydrates | 17% | 34% |
| Fat | 72% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has signficantly less carbohydrates than sesame seed - watercress has 1.3g 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 27 times more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Watercress and sesame seeds contain similar amounts of sugar - watercress has 0.2g 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 637% more protein than watercress - watercress has 2.3g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and watercress has 100% less saturated fat than sesame seed - watercress has 0.03g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - watercress has 43mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Watercress is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - watercress has 160ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Watercress has more Vitamin E than sesame seed - watercress has 1mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Watercress is an excellent source of Vitamin K and it has more Vitamin K than sesame seed - watercress has 250ug 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, watercress contains more pantothenic acid.
| Sesame Seeds | Watercress | |
|---|---|---|
| Thiamin | 0.803 MG | 0.09 MG |
| Riboflavin | 0.251 MG | 0.12 MG |
| Niacin | 4.581 MG | 0.2 MG |
| Pantothenic acid | 0.051 MG | 0.31 MG |
| Vitamin B6 | 0.802 MG | 0.129 MG |
| Folate | 98 UG | 9 UG |
Minerals
calcium
Both watercress and sesame seeds are high in calcium. Sesame seed has 724% more calcium than watercress - watercress has 120mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 72 times more iron than watercress - watercress has 0.2mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both watercress and sesame seeds are high in potassium. Sesame seed has 44% more potassium than watercress - watercress has 330mg 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 watercress per 100 grams.
| Sesame Seeds | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.023 G |
| Total | 0.363 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than watercress per 100 grams.
| Sesame Seeds | Watercress | |
|---|---|---|
| linoleic acid | 20.654 G | 0.012 G |
| Total | 20.654 G | 0.012 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 Watercress .
Note: The specific food items compared are: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Watercress (Watercress, raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Watercress g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
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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 watercress or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and watercress has 100% less calories than sesame seed - watercress has 11 calories in 100g and sesame seed has 565 calories.
Is watercress or sesame seeds better for protein?
Sesame seed is a fantastic source of protein and it has 640% more protein than watercress - watercress has 2.3g of protein per 100 grams and sesame seed has 17g of protein.
Does watercress or sesame seeds have more carbohydrates?
By weight, watercress has signficantly fewer carbohydrates than sesame seed - watercress has 1.3g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does watercress or sesame seeds contain more calcium?
Both watercress and sesame seeds are high in calcium. Sesame seed has 720% more calcium than watercress - watercress has 120mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does watercress or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 72 times more iron than watercress - watercress has 0.2mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does watercress or sesame seeds contain more potassium?
Both watercress and sesame seeds are high in potassium. Sesame seed has 40% more potassium than watercress - watercress has 330mg of potassium in 100 grams and sesame seed has 475mg of potassium.