Whole Wheat Bread vs. Sesame Seeds
Nutrition comparison of Whole Wheat Bread and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and sesame seeds:
- Both whole wheat bread and sesame seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sesame seed has more thiamin and Vitamin B6, however, whole wheat bread contains more pantothenic acid.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and sesame seeds are high in calories. Sesame seed has 113% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Sesame Seeds | |
|---|---|---|
| Protein | 20% | 11% |
| Carbohydrates | 66% | 17% |
| Fat | 14% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and sesame seed has 41% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both whole wheat bread and sesame seeds are high in dietary fiber. Sesame seed has 89% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both whole wheat bread and sesame seeds are high in protein. Sesame seed has 27% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and whole wheat bread has 87% less saturated fat than sesame seed - whole wheat bread has 0.87g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and sesame seeds contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and whole wheat bread contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than sesame seed - whole wheat bread has 0.37mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Whole wheat bread and sesame seeds contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin and Vitamin B6, however, whole wheat bread contains more pantothenic acid. Both whole wheat bread and sesame seeds contain significant amounts of riboflavin, niacin and folate.
| Whole Wheat Bread | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.279 MG | 0.803 MG |
| Riboflavin | 0.131 MG | 0.251 MG |
| Niacin | 4.042 MG | 4.581 MG |
| Pantothenic acid | 0.336 MG | 0.051 MG |
| Vitamin B6 | 0.263 MG | 0.802 MG |
| Folate | 75 UG | 98 UG |
Minerals
calcium
Both whole wheat bread and sesame seeds are high in calcium. Sesame seed has 860% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Both whole wheat bread and sesame seeds are high in iron. Sesame seed has 490% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both whole wheat bread and sesame seeds are high in potassium. Sesame seed has 107% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and sesame seeds contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.363 G |
| Total | 0.205 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 20.654 G |
| Total | 1.669 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 Whole Wheat Bread or Sesame Seeds .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Sesame Seeds 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 % |
|
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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
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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% |
|
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| 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 whole wheat bread or sesame seeds contain more calories in 100 grams?Both whole wheat bread and sesame seeds are high in calories. Sesame seed has 110% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and sesame seed has 565 calories.
Does whole wheat bread or sesame seeds have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and sesame seed has 40% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does whole wheat bread or sesame seeds contain more calcium?
Both whole wheat bread and sesame seeds are high in calcium. Sesame seed has 860% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does whole wheat bread or sesame seeds contain more iron?
Both whole wheat bread and sesame seeds are high in iron. Sesame seed has 490% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does whole wheat bread or sesame seeds contain more potassium?
Both whole wheat bread and sesame seeds are high in potassium. Sesame seed has 110% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and sesame seed has 475mg of potassium.