Sesame Oil vs. Sunflower Seeds
Nutrition comparison of Sesame Oil and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame oil
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame oil and sunflower seeds:
- Both sunflower seeds and sesame oil are high in calories and saturated fat.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Sesame Oil (Oil, sesame, salad or cooking) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and sesame oil are high in calories. Sesame oil has 43% more calories than sunflower seed - sunflower seed has 619 calories per 100 grams and sesame oil has 884 calories.
| Sesame Oil | Sunflower Seeds | |
|---|---|---|
| Protein | ~ | 10% |
| Carbohydrates | ~ | 12% |
| Fat | 100% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame oil has less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and sesame oil does not contain significant amounts.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - sunflower seed has 11.5g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has more protein than sesame oil - sunflower seed has 17.2g of protein per 100 grams and sesame oil does not contain significant amounts.
Fat
saturated fat
Both sunflower seeds and sesame oil are high in saturated fat. Sesame oil has 139% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and sesame oil has 14.2g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than sesame oil - sunflower seed has 1.4mg of Vitamin C per 100 grams and sesame oil does not contain significant amounts.
Vitamin E
Sesame oil has more Vitamin E than sunflower seed - sesame oil has 1.4mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Sesame oil has more Vitamin K than sunflower seed - sesame oil has 13.6ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sesame Oil | Sunflower Seeds | |
|---|---|---|
| Thiamin | ~ | 0.325 MG |
| Riboflavin | ~ | 0.285 MG |
| Niacin | ~ | 4.198 MG |
| Pantothenic acid | ~ | 7.056 MG |
| Vitamin B6 | ~ | 0.805 MG |
| Folate | ~ | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has more calcium than sesame oil - sunflower seed has 57mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Sunflower seed is an excellent source of iron and it has more iron than sesame oil - sunflower seed has 6.8mg of iron per 100 grams and sesame oil does not contain significant amounts.
potassium
Sunflower seed is an excellent source of potassium and it has more potassium than sesame oil - sunflower seed has 491mg of potassium per 100 grams and sesame oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame oil has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Sesame Oil | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.3 G | 0.079 G |
| Total | 0.3 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, both sesame oil and sunflower seeds contain significant amounts of linoleic acid.
| Sesame Oil | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 41.3 G | 37.39 G |
| Total | 41.3 G | 37.39 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: Sesame Oil (Oil, sesame, salad or cooking) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Sesame Oil g
()
|
Daily Values (%) |
Sunflower 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 sunflower seeds or sesame oil contain more calories in 100 grams?Both sunflower seeds and sesame oil are high in calories. Sesame oil has 40% more calories than sunflower seed - sunflower seed has 619 calories in 100g and sesame oil has 884 calories.
Does sunflower seeds or sesame oil contain more iron?
Sunflower seed is an abundant source of iron and it has more iron than sesame oil - sunflower seed has 6.8mg of iron in 100 grams and sesame oil does not contain significant amounts.
Does sunflower seeds or sesame oil contain more potassium?
Sunflower seed is a rich source of potassium and it has more potassium than sesame oil - sunflower seed has 491mg of potassium in 100 grams and sesame oil does not contain significant amounts.