Whole Milk vs. Sesame Seeds
Nutrition comparison of Whole Milk and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and sesame seeds:
- Both sesame seeds and whole milk are high in calcium.
- Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more pantothenic acid and Vitamin B12.
- Sesame seed is an excellent source of dietary fiber, iron, potassium and protein.
- Whole milk has 4.3 times less carbohydrates than sesame seed.
- Whole milk has signficantly more Vitamin D than sesame seed.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and whole milk has 89% less calories than sesame seed - sesame seed has 565 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Whole milk has a macronutrient ratio of 22:30:48 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Sesame Seeds | |
|---|---|---|
| Protein | 22% | 11% |
| Carbohydrates | 30% | 17% |
| Fat | 48% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 4.3 times less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than whole milk - sesame seed has 14g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Sesame seed has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 438% more protein than whole milk - sesame seed has 17g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and whole milk has 72% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Sesame seed has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than sesame seed - whole milk has 46ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than sesame seed - whole milk has 51iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Whole milk and sesame seeds contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Whole milk and sesame seeds contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more pantothenic acid and Vitamin B12. Both whole milk and sesame seeds contain significant amounts of riboflavin.
| Whole Milk | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.046 MG | 0.803 MG |
| Riboflavin | 0.169 MG | 0.251 MG |
| Niacin | 0.089 MG | 4.581 MG |
| Pantothenic acid | 0.373 MG | 0.051 MG |
| Vitamin B6 | 0.036 MG | 0.802 MG |
| Folate | 5 UG | 98 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both sesame seeds and whole milk are high in calcium. Sesame seed has 775% more calcium than whole milk - sesame seed has 989mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 491 times more iron than whole milk - sesame seed has 14.8mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 260% more potassium than whole milk - sesame seed has 475mg of potassium per 100 grams and whole milk has 132mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than whole milk per 100 grams.
| Whole Milk | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.363 G |
| Total | 0.075 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.12 G | 20.654 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Whole Milk 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 whole milk contain more calories in 100 grams?Sesame seed is high in calories and whole milk has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and whole milk has 61 calories.
Does sesame seeds or whole milk contain more calcium?
Both sesame seeds and whole milk are high in calcium. Sesame seed has 780% more calcium than whole milk - sesame seed has 989mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does sesame seeds or whole milk contain more iron?
Sesame seed is an abundant source of iron and it has 491 times more iron than whole milk - sesame seed has 14.8mg of iron in 100 grams and whole milk has 0.03mg of iron.
Does sesame seeds or whole milk contain more potassium?
Sesame seed is a rich source of potassium and it has 260% more potassium than whole milk - sesame seed has 475mg of potassium in 100 grams and whole milk has 132mg of potassium.