Sesame Seeds vs. Sunflower Seeds
Nutrition comparison of Sesame Seeds 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 seeds
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and sunflower seeds:
- Both sesame seeds and sunflower seeds are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Sesame seed has more thiamin, however, sunflower seed contains more pantothenic acid and folate.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and sunflower seeds are high in calories. Sunflower seed has a little more calories (10%) than sesame seed by weight - sesame seed has 565 calories per 100 grams and sunflower seed has 619 calories.
| Sesame Seeds | Sunflower Seeds | |
|---|---|---|
| Protein | 11% | 10% |
| Carbohydrates | 17% | 12% |
| Fat | 72% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame seeds and sunflower seeds contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both sesame seeds and sunflower seeds are high in dietary fiber. Sesame seed has 22% more dietary fiber than sunflower seed - sesame seed has 14g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
Protein
protein
Both sesame seeds and sunflower seeds are high in protein. Sesame seed is very similar to sesame seed for protein - sesame seed has 17g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Both sesame seeds and sunflower seeds are high in saturated fat. Sesame seed has 13% more saturated fat than sunflower seed - sesame seed has 6.7g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than sesame seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and sunflower seeds contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, however, sunflower seed contains more pantothenic acid and folate. Both sesame seeds and sunflower seeds contain significant amounts of riboflavin, niacin and Vitamin B6.
| Sesame Seeds | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.803 MG | 0.325 MG |
| Riboflavin | 0.251 MG | 0.285 MG |
| Niacin | 4.581 MG | 4.198 MG |
| Pantothenic acid | 0.051 MG | 7.056 MG |
| Vitamin B6 | 0.802 MG | 0.805 MG |
| Folate | 98 UG | 238 UG |
Minerals
calcium
Both sesame seeds and sunflower seeds are high in calcium. Sesame seed has 16 times more calcium than sunflower seed - sesame seed has 989mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both sesame seeds and sunflower seeds are high in iron. Sesame seed has 117% more iron than sunflower seed - sesame seed has 14.8mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both sesame seeds and sunflower seeds are high in potassium. Sesame seed is very similar to sesame seed for potassium - sesame seed has 475mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Sesame Seeds | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.079 G |
| Total | 0.363 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, both sesame seeds and sunflower seeds contain significant amounts of linoleic acid.
| Sesame Seeds | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 20.654 G | 37.39 G |
| Total | 20.654 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 Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Sesame Seeds g
()
|
Daily Values (%) |
Sunflower Seeds g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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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% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| 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 sesame seeds or sunflower seeds contain more calories in 100 grams?Both sesame seeds and sunflower seeds are high in calories. Sunflower seed has a little more calories ( 10%) than sesame seed by weight - sesame seed has 565 calories in 100g and sunflower seed has 619 calories.
Does sesame seeds or sunflower seeds contain more calcium?
Both sesame seeds and sunflower seeds are high in calcium. Sesame seed has 16 times more calcium than sunflower seed - sesame seed has 989mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does sesame seeds or sunflower seeds contain more iron?
Both sesame seeds and sunflower seeds are high in iron. Sesame seed has 120% more iron than sunflower seed - sesame seed has 14.8mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does sesame seeds or sunflower seeds contain more potassium?
Both sesame seeds and sunflower seeds are high in potassium. Sesame seed is very similar to sesame seed for potassium - sesame seed has 475mg of potassium in 100 grams and sunflower seed has 491mg of potassium.