Soy Milk vs. Sesame Seeds
Nutrition comparison of Soy Milk and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and sesame seeds:
- Both sesame seeds and soy milk are high in calcium.
- Sesame seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Sesame seed is an excellent source of dietary fiber, iron, potassium and protein.
- Soy milk has 4.2 times less carbohydrates than sesame seed.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) 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 soy milk has 92% less calories than sesame seed - sesame seed has 565 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Sesame Seeds | |
|---|---|---|
| Protein | 24% | 11% |
| Carbohydrates | 46% | 17% |
| Fat | 31% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 4.2 times less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 69 times more dietary fiber than soy milk - sesame seed has 14g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Sesame seed has less sugar than soy milk - soy milk has 3.7g 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 552% more protein than soy milk - sesame seed has 17g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and soy milk has 97% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin A
Soy milk has more Vitamin A than sesame seed - soy milk has 55ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than sesame seed - soy milk has 3.7iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Soy milk and sesame seeds contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Soy milk and sesame seeds contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and sesame seeds contain significant amounts of riboflavin.
| Soy Milk | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.029 MG | 0.803 MG |
| Riboflavin | 0.184 MG | 0.251 MG |
| Niacin | 0.425 MG | 4.581 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | 0.031 MG | 0.802 MG |
| Folate | 9 UG | 98 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both sesame seeds and soy milk are high in calcium. Sesame seed has 704% more calcium than soy milk - sesame seed has 989mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 34 times more iron than soy milk - sesame seed has 14.8mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 289% more potassium than soy milk - sesame seed has 475mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Soy Milk | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.363 G |
| Total | 0.075 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.584 G | 20.654 G |
| Total | 0.584 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: Soy Milk (Soy milk, fortified) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Soy Milk 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 sesame seeds or soy milk contain more calories in 100 grams?Sesame seed is high in calories and soy milk has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and soy milk has 43 calories.
Does sesame seeds or soy milk have more carbohydrates?
By weight, soy milk has 4.2 times fewer carbohydrates than sesame seed - sesame seed has 25.7g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does sesame seeds or soy milk contain more calcium?
Both sesame seeds and soy milk are high in calcium. Sesame seed has 700% more calcium than soy milk - sesame seed has 989mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does sesame seeds or soy milk contain more iron?
Sesame seed is an abundant source of iron and it has 34 times more iron than soy milk - sesame seed has 14.8mg of iron in 100 grams and soy milk has 0.42mg of iron.
Does sesame seeds or soy milk contain more potassium?
Sesame seed is a rich source of potassium and it has 290% more potassium than soy milk - sesame seed has 475mg of potassium in 100 grams and soy milk has 122mg of potassium.