Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and soy protein powder:
Both sesame seeds and soy protein powder are high in calories. Sesame seed has 46% more calories than soy protein powder - sesame seed has 565 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, sesame seeds is much lighter in protein, lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Soy Protein Powder | |
|---|---|---|
| Protein | 11% | 57% |
| Carbohydrates | 17% | 30% |
| Fat | 72% | 13% |
| Alcohol | ~ | ~ |
Sesame seeds and soy protein powder contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both sesame seeds and soy protein powder are high in dietary fiber. Sesame seed has 109% more dietary fiber than soy protein powder - sesame seed has 14g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and sesame seed has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and sesame seed does not contain significant amounts.
Both sesame seeds and soy protein powder are high in protein. Soy protein powder has 228% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and soy protein powder has 55.6g of protein.
Sesame seed is high in saturated fat and soy protein powder has 83% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Sesame seeds and soy protein powder contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Sesame seed has more thiamin, pantothenic acid and Vitamin B6, however, soy protein powder contains more folate. Both sesame seeds and soy protein powder contain significant amounts of riboflavin and niacin.
| Sesame Seeds | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.803 MG | 0.288 MG |
| Riboflavin | 0.251 MG | 0.164 MG |
| Niacin | 4.581 MG | 2.357 MG |
| Pantothenic acid | 0.051 MG | ~ |
| Vitamin B6 | 0.802 MG | 0.164 MG |
| Folate | 98 UG | 289 UG |
Both sesame seeds and soy protein powder are high in calcium. Sesame seed has 456% more calcium than soy protein powder - sesame seed has 989mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both sesame seeds and soy protein powder are high in iron. Sesame seed has 23% more iron than soy protein powder - sesame seed has 14.8mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both sesame seeds and soy protein powder are high in potassium. Soy protein powder has 96% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, both sesame seeds and soy protein powder contain significant amounts of alpha linoleic acid (ALA).
| Sesame Seeds | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.32 G |
| Total | 0.363 G | 0.32 G |
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than soy protein powder per 100 grams.
| Sesame Seeds | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 20.654 G | 2.381 G |
| Total | 20.654 G | 2.381 G |
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 Soy Protein Powder (Protein powder, soy based, NFS) .
Sesame Seeds g
()
|
Daily Values (%) |
Soy Protein Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
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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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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 | |||