White Mushroom vs. Sesame Seeds
Nutrition comparison of White Mushroom and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white mushroom
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white mushroom and sesame seeds:
- Both white mushroom and sesame seeds are high in potassium.
- Sesame seed has more thiamin, Vitamin B6 and folate, however, white mushroom contains more pantothenic acid and Vitamin B12.
- Sesame seed is an excellent source of calcium, dietary fiber, iron and protein.
- White mushroom has signficantly less carbohydrates than sesame seed.
USDA sources for nutritional information: White Mushroom (Mushrooms, white, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and white mushroom has 96% less calories than sesame seed - white mushroom has 22 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, white mushroom is much heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. White mushroom has a macronutrient ratio of 44:47:9 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Mushroom | Sesame Seeds | |
|---|---|---|
| Protein | 44% | 11% |
| Carbohydrates | 47% | 17% |
| Fat | 9% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
White mushroom has signficantly less carbohydrates than sesame seed - white mushroom has 3.3g 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 13 times more dietary fiber than white mushroom - white mushroom has 1g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than white mushroom - white mushroom has 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 449% more protein than white mushroom - white mushroom has 3.1g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and white mushroom has 99% less saturated fat than sesame seed - white mushroom has 0.05g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
White mushroom has more Vitamin C than sesame seed - white mushroom has 2.1mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and white mushroom contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and white mushroom does not contain significant amounts.
Vitamin D
White mushroom has more Vitamin D than sesame seed - white mushroom has 7iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
White mushroom and sesame seeds contain similar amounts of Vitamin E - white mushroom has 0.01mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, Vitamin B6 and folate, however, white mushroom contains more pantothenic acid and Vitamin B12. Both white mushroom and sesame seeds contain significant amounts of riboflavin and niacin.
| White Mushroom | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.081 MG | 0.803 MG |
| Riboflavin | 0.402 MG | 0.251 MG |
| Niacin | 3.607 MG | 4.581 MG |
| Pantothenic acid | 1.497 MG | 0.051 MG |
| Vitamin B6 | 0.104 MG | 0.802 MG |
| Folate | 17 UG | 98 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 328 times more calcium than white mushroom - white mushroom has 3mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 28 times more iron than white mushroom - white mushroom has 0.5mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both white mushroom and sesame seeds are high in potassium. Sesame seed has 49% more potassium than white mushroom - white mushroom has 318mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than white mushroom per 100 grams.
| White Mushroom | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.16 G | 20.654 G |
| Total | 0.16 G | 20.654 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: White Mushroom (Mushrooms, white, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
White Mushroom g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 white mushroom or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and white mushroom has 100% less calories than sesame seed - white mushroom has 22 calories in 100g and sesame seed has 565 calories.
Is white mushroom or sesame seeds better for protein?
Sesame seed is a fantastic source of protein and it has 450% more protein than white mushroom - white mushroom has 3.1g of protein per 100 grams and sesame seed has 17g of protein.
Does white mushroom or sesame seeds have more carbohydrates?
By weight, white mushroom has signficantly fewer carbohydrates than sesame seed - white mushroom has 3.3g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does white mushroom or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 328 times more calcium than white mushroom - white mushroom has 3mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does white mushroom or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 28 times more iron than white mushroom - white mushroom has 0.5mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does white mushroom or sesame seeds contain more potassium?
Both white mushroom and sesame seeds are high in potassium. Sesame seed has 50% more potassium than white mushroom - white mushroom has 318mg of potassium in 100 grams and sesame seed has 475mg of potassium.