Soybean Oil vs. Sesame Seeds
Nutrition comparison of Soybean Oil and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and sesame seeds:
- Both sesame seeds and soybean oil are high in calories and saturated fat.
- Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sesame seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Soybean oil has signficantly less carbohydrates than sesame seed.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and soybean oil are high in calories. Soybean oil has 56% more calories than sesame seed - sesame seed has 565 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, soybean oil is lighter in protein, lighter in carbs and much heavier in fat compared to sesame seeds per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Sesame Seeds | |
|---|---|---|
| Protein | ~ | 11% |
| Carbohydrates | ~ | 17% |
| Fat | 100% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Soybean oil has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - sesame seed has 14g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has more protein than soybean oil - sesame seed has 17g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Both sesame seeds and soybean oil are high in saturated fat. Soybean oil has 127% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and sesame seeds are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Sesame seeds and soybean oil contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has more Vitamin E than sesame seed - soybean oil has 8.2mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has more Vitamin K than sesame seed - soybean oil has 183.9ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Sesame Seeds | |
|---|---|---|
| Thiamin | ~ | 0.803 MG |
| Riboflavin | ~ | 0.251 MG |
| Niacin | ~ | 4.581 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | ~ | 0.802 MG |
| Folate | ~ | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has more calcium than soybean oil - sesame seed has 989mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Sesame seed is an excellent source of iron and it has 737 times more iron than soybean oil - sesame seed has 14.8mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has more potassium than soybean oil - sesame seed has 475mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than sesame seed per 100 grams.
| Soybean Oil | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.363 G |
| Total | 7.034 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than sesame seed per 100 grams.
| Soybean Oil | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.242 G | ~ |
| linoleic acid | 50.299 G | 20.654 G |
| Total | 50.541 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: Soybean Oil (Oil, vegetable, soybean, refined) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Soybean Oil 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 soybean oil contain more calories in 100 grams?Both sesame seeds and soybean oil are high in calories. Soybean oil has 60% more calories than sesame seed - sesame seed has 565 calories in 100g and soybean oil has 884 calories.
Does sesame seeds or soybean oil contain more calcium?
Sesame seed is a rich source of calcium and it has more calcium than soybean oil - sesame seed has 989mg of calcium in 100 grams and soybean oil does not contain significant amounts.
Does sesame seeds or soybean oil contain more iron?
Sesame seed is an abundant source of iron and it has 737 times more iron than soybean oil - sesame seed has 14.8mg of iron in 100 grams and soybean oil has 0.02mg of iron.
Does sesame seeds or soybean oil contain more potassium?
Sesame seed is a rich source of potassium and it has more potassium than soybean oil - sesame seed has 475mg of potassium in 100 grams and soybean oil does not contain significant amounts.