Sesame Oil vs. Vegetable Oil
Nutrition comparison of Sesame Oil and Vegetable Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame oil
versus
vegetable oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame oil and vegetable oil:
- Both sesame oil and vegetable oil are high in calories and saturated fat.
USDA sources for nutritional information: Sesame Oil (Oil, sesame, salad or cooking) and Vegetable Oil (Vegetable oil, palm kernel) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame oil and vegetable oil are high in calories. Sesame oil is very similar to vegetable oil for calories - sesame oil has 884 calories per 100 grams and vegetable oil has 862 calories.
For macronutrient ratios, sesame oil is similar to vegetable oil for protein, carbs and fat. Sesame oil has a macronutrient ratio of 0:0:100 and for vegetable oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Oil | Vegetable Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
Fat
saturated fat
Both sesame oil and vegetable oil are high in saturated fat. Sesame oil has 74% more saturated fat than vegetable oil - sesame oil has 14.2g of saturated fat per 100 grams and vegetable oil has 8.2g of saturated fat.
Vitamins
Vitamin E
Vegetable oil has 172% more Vitamin E than sesame oil - sesame oil has 1.4mg of Vitamin E per 100 grams and vegetable oil has 3.8mg of Vitamin E.
Vitamin K
Sesame oil and vegetable oil contain similar amounts of Vitamin K - sesame oil has 13.6ug of Vitamin K per 100 grams and vegetable oil has 24.7ug of Vitamin K.
The B Vitamins
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sesame oil has more linoleic acid than vegetable oil per 100 grams.
| Sesame Oil | Vegetable Oil | |
|---|---|---|
| linoleic acid | 41.3 G | 1.6 G |
| Total | 41.3 G | 1.6 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 Vegetable Oil (Vegetable oil, palm kernel) .
Sesame Oil g
()
|
Daily Values (%) |
Vegetable Oil 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 % |
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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 % |
|
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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 oil or vegetable oil contain more calories in 100 grams?Both sesame oil and vegetable oil are high in calories. Sesame oil is quite similar to vegetable oil for calories - sesame oil has 884 calories in 100g and vegetable oil has 862 calories.