How many calories are in one tablespoon of sesame seeds?

Sesame seeds have 53 calories per tablespoon or 561 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

How much protein is in one tablespoon of sesame seeds?

An excellent source of protein, a single tablespoon of Sesame Seeds contains 3% of recommended daily values or 1.6 grams of protein. However, the protein in sesame seeds is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in sesame seeds?

Sesame seeds are an excellent source of many nutrients, including dietary fiber, calcium, iron, magnesium and potassium. It also contains significant amounts of Vitamin B6.

Food with Nutrition Similar to Sesame Seeds

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Summary
Similar plants
Similar nuts
Similar baked
Similar sweets

Sesame Seeds source

Similar to Sesame Seeds

A very nutrient dense seed, sesame seeds are an excellent source of dietary fiber, protein, calcium, iron, potassium, thiamin and Vitamin B6. It is also a good source of niacin. One tablespoon of sesame seeds contains about 53 calories.

Dijon mustard, granola and hazelnut are similar to sesame seeds nutritionally. Other similar foods include chia seeds, flaxseeds and pecan.

We compared the key nutrients in sesame seeds (niacin, dietary fiber, protein, calcium, iron, potassium, thiamin and Vitamin B6) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Dijon Mustard, Cardamom, Black Pepper, Sage, Mint

nuts, grains and legumes: Granola, Hazelnut, Chia Seeds, Flaxseeds, Pecan, Cornmeal, Hemp Seeds, Cashews, Walnut, Pine Nut, Brazil Nut, Oats, Sunflower Seeds

baked goods: White Bread

sweets: Bittersweet Chocolate

The details of the top 20 foods most nutritionally similar to sesame seeds are below.

plants and vegetables

Several plants and vegetables offer similar nutrients to sesame seeds including dijon mustard, cardamom, black pepper, sage and mint.

Dijon Mustard

Similarity: > 90%

Dijon mustard is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, pantothenic acid and folate than sesame seeds.

For 100 grams of sesame seeds and dijon mustard:

Sesame Seeds (3.5 ounces)		Dijon Mustard (50 tsps)
4.6	niacin (MG)	4.7
14	dietary fiber (G)	12
17	protein (G)	26
989	calcium (MG)	266
15	iron (MG)	9.2
475	potassium (MG)	738
0.8	thiamin (MG)	0.81
0.8	Vitamin B6 (MG)	0.4

However, sesame seeds does contain more than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	508
0	sugar (G)	6.8
6.7	saturated fat (G)	2
0	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0	Vitamin E (MG)	5.1
0.25	riboflavin (MG)	0.26
0.05	pantothenic acid (MG)	0.81
0.8	Vitamin B6 (MG)	0.4
98	folate (UG)	162

0.917 | 0.917 | 10.48 Complete Comparison:
Dijon Mustard vs. Sesame Seeds

Cardamom

Similarity: 87%

Cardamom is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Also, cardamom contains more Vitamin C than sesame seeds.

For 100 grams of sesame seeds and cardamom:

Sesame Seeds (3.5 ounces)		Cardamom (50 tsps)
4.6	niacin (MG)	1.1
14	dietary fiber (G)	28
17	protein (G)	11
989	calcium (MG)	383
15	iron (MG)	14
475	potassium (MG)	1119
0.8	thiamin (MG)	0.2
0.8	Vitamin B6 (MG)	0.23

However, sesame seeds does contain more thiamin, niacin, Vitamin B6 and folate than cardamom by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	311
6.7	saturated fat (G)	0.68
0	Vitamin C (MG)	21
0.25	riboflavin (MG)	0.18
0.05	pantothenic acid (MG)	0
0.8	Vitamin B6 (MG)	0.23
98	folate (UG)	0

0.867 | 0.867 | 7.2 Complete Comparison:
Cardamom vs. Sesame Seeds

Black Pepper

Similarity: 86%

Black pepper is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Also, black pepper contains more Vitamin A, Vitamin E and pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and black pepper:

Sesame Seeds (3.5 ounces)		Black Pepper (43 tsps)
4.6	niacin (MG)	1.1
14	dietary fiber (G)	25
17	protein (G)	10
989	calcium (MG)	443
15	iron (MG)	9.7
475	potassium (MG)	1329
0.8	thiamin (MG)	0.11
0.8	Vitamin B6 (MG)	0.29

However, sesame seeds does contain more thiamin, riboflavin, niacin and Vitamin B6 than black pepper by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	251
0	sugar (G)	0.64
6.7	saturated fat (G)	1.4
0	Vitamin A (UG)	27
0	Vitamin E (MG)	1
0.25	riboflavin (MG)	0.18
0.05	pantothenic acid (MG)	1.4
0.8	Vitamin B6 (MG)	0.29
98	folate (UG)	17

0.86 | 0.86 | 7.22 Complete Comparison:
Black Pepper vs. Sesame Seeds

Sage

Similarity: 86%

Sage is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, saturated fat and calcium. Moreover, sage contains more Vitamin C, Vitamin A, Vitamin E and riboflavin than sesame seeds.

For 100 grams of sesame seeds and sage:

Sesame Seeds (3.5 ounces)		Sage (143 tsps)
4.6	niacin (MG)	5.7
14	dietary fiber (G)	40
17	protein (G)	11
989	calcium (MG)	1652
15	iron (MG)	28
475	potassium (MG)	1070
0.8	thiamin (MG)	0.75
0.8	Vitamin B6 (MG)	2.7

However, sesame seeds

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	315
0	sugar (G)	1.7
6.7	saturated fat (G)	7
0	Vitamin C (MG)	32
0	Vitamin A (UG)	295
0	Vitamin E (MG)	7.5
0.25	riboflavin (MG)	0.34
0.05	pantothenic acid (MG)	0
0.8	Vitamin B6 (MG)	2.7
98	folate (UG)	274

0.859 | 0.859 | 12.5 Complete Comparison:
Sage vs. Sesame Seeds

Mint

Similarity: 86%

Mint is high in many of the same nutrients as sesame seeds, including dietary fiber, calcium, iron and potassium. Also, mint contains more Vitamin C and Vitamin A than sesame seeds.

For 100 grams of sesame seeds and mint:

Sesame Seeds (3.5 ounces)		Mint (2000 leaves)
4.6	niacin (MG)	1.7
14	dietary fiber (G)	8
17	protein (G)	3.8
989	calcium (MG)	243
15	iron (MG)	5.1
475	potassium (MG)	569
0.8	thiamin (MG)	0.08
0.8	Vitamin B6 (MG)	0.13

A higher water content, mint is less nutritionally dense than sesame seeds. Sesame seeds does contain more protein, thiamin and niacin than mint by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	70
6.7	saturated fat (G)	0.25
0	Vitamin C (MG)	32
0	Vitamin A (UG)	212
0.25	riboflavin (MG)	0.27
0.05	pantothenic acid (MG)	0.34
0.8	Vitamin B6 (MG)	0.13
98	folate (UG)	114

0.858 | 0.858 | 4.05 Complete Comparison:
Mint vs. Sesame Seeds

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to sesame seeds. Granola, hazelnut, chia seeds, flaxseeds and pecan are all high in niacin, dietary fiber, protein, calcium, iron, potassium, thiamin and or Vitamin B6.

Granola

Similarity: > 90%

Granola is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Moreover, granola contains more Vitamin C, Vitamin E, riboflavin and pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and granola:

Sesame Seeds (3.5 ounces)		Granola (7/8 cup)
4.6	niacin (MG)	2.7
14	dietary fiber (G)	8.9
17	protein (G)	14
989	calcium (MG)	76
15	iron (MG)	4
475	potassium (MG)	539
0.8	thiamin (MG)	0.55
0.8	Vitamin B6 (MG)	0.37

However, sesame seeds does contain more niacin than granola by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	489
0	sugar (G)	20
6.7	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0	Vitamin E (MG)	11
0.25	riboflavin (MG)	0.35
0.05	pantothenic acid (MG)	0.75
0.8	Vitamin B6 (MG)	0.37
98	folate (UG)	84

0.903 | 0.903 | 7.62 Complete Comparison:
Granola vs. Sesame Seeds

Hazelnut

Similarity: > 90%

Hazelnut is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Also, hazelnut contains more Vitamin C, Vitamin E and pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and hazelnut:

Sesame Seeds (3.5 ounces)		Hazelnut (3.5 ounces)
4.6	niacin (MG)	2.1
14	dietary fiber (G)	9.4
17	protein (G)	15
989	calcium (MG)	123
15	iron (MG)	4.4
475	potassium (MG)	755
0.8	thiamin (MG)	0.34
0.8	Vitamin B6 (MG)	0.62

However, sesame seeds does contain more thiamin, riboflavin and niacin than hazelnut by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	646
0	sugar (G)	4.9
6.7	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0	Vitamin E (MG)	15
0.25	riboflavin (MG)	0.12
0.05	pantothenic acid (MG)	0.92
0.8	Vitamin B6 (MG)	0.62
98	folate (UG)	88

0.902 | 0.902 | 7.63 Complete Comparison:
Hazelnut vs. Sesame Seeds

Chia Seeds

Similarity: > 90%

Chia seeds are high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Also, chia seeds contains more trans fat, Vitamin C and Vitamin E than sesame seeds.

For 100 grams of sesame seeds and chia seeds:

Sesame Seeds (3.5 ounces)		Chia Seeds (3.5 ounces)
4.6	niacin (MG)	8.8
14	dietary fiber (G)	34
17	protein (G)	17
989	calcium (MG)	631
15	iron (MG)	7.7
475	potassium (MG)	407
0.8	thiamin (MG)	0.62
0.8	Vitamin B6 (MG)	0

However, sesame seeds does contain more riboflavin, Vitamin B6 and folate than chia seeds by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	486
6.7	saturated fat (G)	3.3
0	trans fat (G)	0.14
0	Vitamin C (MG)	1.6
0	Vitamin E (MG)	0.5
0.25	riboflavin (MG)	0.17
0.05	pantothenic acid (MG)	0
0.8	Vitamin B6 (MG)	0
98	folate (UG)	49

0.898 | 0.898 | 9.56 Complete Comparison:
Chia Seeds vs. Sesame Seeds

Flaxseeds

Similarity: 89%

Flaxseeds are high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Also, flaxseeds contains more pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and flaxseeds:

Sesame Seeds (3.5 ounces)		Flaxseeds (10 tbsps)
4.6	niacin (MG)	3.1
14	dietary fiber (G)	27
17	protein (G)	18
989	calcium (MG)	255
15	iron (MG)	5.7
475	potassium (MG)	813
0.8	thiamin (MG)	1.6
0.8	Vitamin B6 (MG)	0.47

However, sesame seeds does contain more riboflavin and niacin than flaxseeds by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	534
0	sugar (G)	1.6
6.7	saturated fat (G)	3.7
0	Vitamin C (MG)	0.6
0	Vitamin E (MG)	0.31
0.25	riboflavin (MG)	0.16
0.05	pantothenic acid (MG)	0.99
0.8	Vitamin B6 (MG)	0.47
98	folate (UG)	87

0.894 | 0.894 | 9.48 Complete Comparison:
Flaxseeds vs. Sesame Seeds

Pecan

Similarity: 89%

Pecan is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, saturated fat and calcium. Also, pecan contains more Vitamin C, Vitamin E and pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and pecan:

Sesame Seeds (3.5 ounces)		Pecan (7/8 cup)
4.6	niacin (MG)	1.2
14	dietary fiber (G)	9.6
17	protein (G)	9.2
989	calcium (MG)	70
15	iron (MG)	2.5
475	potassium (MG)	410
0.8	thiamin (MG)	0.66
0.8	Vitamin B6 (MG)	0.21

However, sesame seeds does contain more riboflavin, niacin, Vitamin B6 and folate than pecan by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	691
0	sugar (G)	4
6.7	saturated fat (G)	6.2
0	Vitamin C (MG)	1.1
0	Vitamin A (UG)	3
0	Vitamin E (MG)	1.4
0.25	riboflavin (MG)	0.13
0.05	pantothenic acid (MG)	0.86
0.8	Vitamin B6 (MG)	0.21
98	folate (UG)	22

0.887 | 0.887 | 6.12 Complete Comparison:
Pecan vs. Sesame Seeds

Cornmeal

Similarity: 88%

Cornmeal is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, iron and potassium. Also, cornmeal contains more Vitamin E and pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and cornmeal:

Sesame Seeds (3.5 ounces)		Cornmeal (7/8 cup)
4.6	niacin (MG)	2.5
14	dietary fiber (G)	9.4
17	protein (G)	9.9
989	calcium (MG)	6
15	iron (MG)	3
475	potassium (MG)	322
0.8	thiamin (MG)	0.3
0.8	Vitamin B6 (MG)	0.59

A higher water content, cornmeal is less nutritionally dense than sesame seeds. Sesame seeds does contain more calcium, thiamin, riboflavin and niacin than cornmeal by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	384
0	sugar (G)	1.6
6.7	saturated fat (G)	1
0	Vitamin E (MG)	0.37
0.25	riboflavin (MG)	0.09
0.05	pantothenic acid (MG)	0.6
0.8	Vitamin B6 (MG)	0.59
98	folate (UG)	34

0.882 | 0.882 | 4.2 Complete Comparison:
Cornmeal vs. Sesame Seeds

Hemp Seeds

Similarity: 88%

Hemp seeds are high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Also, hemp seeds contains more Vitamin E than sesame seeds.

For 100 grams of sesame seeds and hemp seeds:

Sesame Seeds (3.5 ounces)		Hemp Seeds (10 tbsps)
4.6	niacin (MG)	9.2
14	dietary fiber (G)	4
17	protein (G)	32
989	calcium (MG)	70
15	iron (MG)	8
475	potassium (MG)	1200
0.8	thiamin (MG)	1.3
0.8	Vitamin B6 (MG)	0.6

However, sesame seeds does contain more than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	553
0	sugar (G)	1.5
6.7	saturated fat (G)	4.6
0	Vitamin C (MG)	0.5
0	Vitamin A (UG)	1
0	Vitamin E (MG)	0.8
0.25	riboflavin (MG)	0.29
0.05	pantothenic acid (MG)	0
0.8	Vitamin B6 (MG)	0.6
98	folate (UG)	110

0.882 | 0.882 | 9.61 Complete Comparison:
Hemp Seeds vs. Sesame Seeds

Cashews

Similarity: 88%

Cashews are high in many of the same nutrients as sesame seeds, including dietary fiber, protein, saturated fat and iron. Also, cashews contains more Vitamin E and pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and cashews:

Sesame Seeds (3.5 ounces)		Cashews (3.5 ounces)
4.6	niacin (MG)	1.1
14	dietary fiber (G)	3.3
17	protein (G)	18
989	calcium (MG)	37
15	iron (MG)	6.7
475	potassium (MG)	660
0.8	thiamin (MG)	0.42
0.8	Vitamin B6 (MG)	0.42

However, sesame seeds does contain more calcium, riboflavin, niacin and folate than cashews by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	553
0	sugar (G)	5.9
6.7	saturated fat (G)	7.8
0	Vitamin C (MG)	0.5
0	Vitamin E (MG)	0.9
0.25	riboflavin (MG)	0.06
0.05	pantothenic acid (MG)	0.86
0.8	Vitamin B6 (MG)	0.42
98	folate (UG)	25

0.881 | 0.881 | 7.58 Complete Comparison:
Cashews vs. Sesame Seeds

Walnut

Similarity: 88%

Walnut is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, saturated fat and calcium. Moreover, walnut contains more Vitamin C, Vitamin E, pantothenic acid and folate than sesame seeds.

For 100 grams of sesame seeds and walnut:

Sesame Seeds (3.5 ounces)		Walnut (7/8 cup)
4.6	niacin (MG)	1.1
14	dietary fiber (G)	6.7
17	protein (G)	15
989	calcium (MG)	98
15	iron (MG)	2.9
475	potassium (MG)	441
0.8	thiamin (MG)	0.34
0.8	Vitamin B6 (MG)	0.54

However, sesame seeds does contain more thiamin, riboflavin and niacin than walnut by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	654
0	sugar (G)	2.6
6.7	saturated fat (G)	6.1
0	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0	Vitamin E (MG)	0.7
0.25	riboflavin (MG)	0.15
0.05	pantothenic acid (MG)	0.57
0.8	Vitamin B6 (MG)	0.54
98	folate (UG)	98

0.881 | 0.881 | 6.28 Complete Comparison:
Walnut vs. Sesame Seeds

Pine Nut

Similarity: 88%

Pine nut is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, iron and potassium. Also, pine nut contains more Vitamin C and Vitamin E than sesame seeds.

For 100 grams of sesame seeds and pine nut:

Sesame Seeds (3.5 ounces)		Pine Nut (3/4 cup)
4.6	niacin (MG)	4.4
14	dietary fiber (G)	3.7
17	protein (G)	14
989	calcium (MG)	16
15	iron (MG)	5.5
475	potassium (MG)	597
0.8	thiamin (MG)	0.36
0.8	Vitamin B6 (MG)	0.09

However, sesame seeds does contain more calcium, Vitamin B6 and folate than pine nut by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	673
0	sugar (G)	3.6
6.7	saturated fat (G)	4.9
0	Vitamin C (MG)	0.8
0	Vitamin A (UG)	1
0	Vitamin E (MG)	9.3
0.25	riboflavin (MG)	0.23
0.05	pantothenic acid (MG)	0.31
0.8	Vitamin B6 (MG)	0.09
98	folate (UG)	34

0.88 | 0.88 | 8.15 Complete Comparison:
Pine Nut vs. Sesame Seeds

Brazil Nut

Similarity: 88%

Brazil nut is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, saturated fat and calcium. Also, brazil nut contains more Vitamin C and Vitamin E than sesame seeds.

For 100 grams of sesame seeds and brazil nut:

Sesame Seeds (3.5 ounces)		Brazil Nut (3/4 cup)
4.6	niacin (MG)	0.3
14	dietary fiber (G)	7.5
17	protein (G)	14
989	calcium (MG)	160
15	iron (MG)	2.4
475	potassium (MG)	659
0.8	thiamin (MG)	0.62
0.8	Vitamin B6 (MG)	0.1

However, sesame seeds does contain more riboflavin, niacin, Vitamin B6 and folate than brazil nut by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	659
0	sugar (G)	2.3
6.7	saturated fat (G)	16
0	Vitamin C (MG)	0.7
0	Vitamin E (MG)	5.7
0.25	riboflavin (MG)	0.04
0.05	pantothenic acid (MG)	0.18
0.8	Vitamin B6 (MG)	0.1
98	folate (UG)	22

0.88 | 0.88 | 7.9 Complete Comparison:
Brazil Nut vs. Sesame Seeds

Oats

Similarity: 87%

Oats are high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Also, oats contains more pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and oats:

Sesame Seeds (3.5 ounces)		Oats (5/8 cup)
4.6	niacin (MG)	0.96
14	dietary fiber (G)	11
17	protein (G)	17
989	calcium (MG)	54
15	iron (MG)	4.7
475	potassium (MG)	429
0.8	thiamin (MG)	0.76
0.8	Vitamin B6 (MG)	0.12

However, sesame seeds does contain more riboflavin, niacin, Vitamin B6 and folate than oats by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	389
6.7	saturated fat (G)	1.2
0.25	riboflavin (MG)	0.14
0.05	pantothenic acid (MG)	1.3
0.8	Vitamin B6 (MG)	0.12
98	folate (UG)	56

0.871 | 0.871 | 6.04 Complete Comparison:
Oats vs. Sesame Seeds

Sunflower Seeds

Similarity: 86%

Sunflower seeds are high in many of the same nutrients as sesame seeds, including dietary fiber, protein, saturated fat and calcium. Also, sunflower seeds contains more Vitamin C, pantothenic acid and folate than sesame seeds.

For 100 grams of sesame seeds and sunflower seeds:

Sesame Seeds (3.5 ounces)		Sunflower Seeds (3/4 cup)
4.6	niacin (MG)	4.2
14	dietary fiber (G)	12
17	protein (G)	17
989	calcium (MG)	57
15	iron (MG)	6.8
475	potassium (MG)	491
0.8	thiamin (MG)	0.33
0.8	Vitamin B6 (MG)	0.81

However, sesame seeds does contain more thiamin than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	619
6.7	saturated fat (G)	6
0	Vitamin C (MG)	1.4
0.25	riboflavin (MG)	0.29
0.05	pantothenic acid (MG)	7.1
0.8	Vitamin B6 (MG)	0.81
98	folate (UG)	238

0.862 | 0.862 | 8.9 Complete Comparison:
Sunflower Seeds vs. Sesame Seeds

baked goods

White Bread

Similarity: 89%

White bread is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Also, white bread contains more Vitamin E and pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and white bread:

Sesame Seeds (3.5 ounces)		White Bread (3.5 slices)
4.6	niacin (MG)	4.5
14	dietary fiber (G)	9.2
17	protein (G)	11
989	calcium (MG)	684
15	iron (MG)	4.9
475	potassium (MG)	127
0.8	thiamin (MG)	0.51
0.8	Vitamin B6 (MG)	0.08

A higher water content, white bread is less nutritionally dense than sesame seeds. Sesame seeds does contain more potassium and Vitamin B6 than white bread by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	238
0	sugar (G)	5
6.7	saturated fat (G)	0.63
0	trans fat (G)	0.03
0	Vitamin E (MG)	0.38
0.25	riboflavin (MG)	0.26
0.05	pantothenic acid (MG)	0.46
0.8	Vitamin B6 (MG)	0.08
98	folate (UG)	127

0.885 | 0.885 | 4.51 Complete Comparison:
White Bread vs. Sesame Seeds

sweets

Bittersweet Chocolate

Similarity: 88%

Bittersweet chocolate is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, saturated fat and calcium. Also, bittersweet chocolate contains more Vitamin E than sesame seeds.

For 100 grams of sesame seeds and bittersweet chocolate:

Sesame Seeds (3.5 ounces)		Bittersweet Chocolate (3.5 ounces)
4.6	niacin (MG)	1.4
14	dietary fiber (G)	17
17	protein (G)	14
989	calcium (MG)	101
15	iron (MG)	17
475	potassium (MG)	830
0.8	thiamin (MG)	0.15
0.8	Vitamin B6 (MG)	0.03

However, sesame seeds does contain more thiamin, riboflavin, niacin, Vitamin B6 and folate than bittersweet chocolate by weight.

Here is a comparison of the rest of nutrients:

565	calories (KCAL)	642
0	sugar (G)	0.91
6.7	saturated fat (G)	32
0	Vitamin E (MG)	0.4
0.25	riboflavin (MG)	0.1
0.05	pantothenic acid (MG)	0.17
0.8	Vitamin B6 (MG)	0.03
98	folate (UG)	28

0.877 | 0.877 | 7.93 Complete Comparison:
Bittersweet Chocolate vs. Sesame Seeds

Other Nutritional Substitutes

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