Comparing Nutrients in 100 calories Sesame Seed KernelsVS Almonds

Weight per 100 calories

Sesame Seed Kernels

16g

Almonds

17.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Sesame Seed Kernels or Almonds?

Macros Ratio

Protein Fat Carbs

Sesame Seed Kernels

12%

81%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Sesame Seed Kernelsvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10%9.7g

Fat

8.9%8.62g

9.7 gvs8.62 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.5%1.44g

Saturated Fat

2.05%0.66g

1.44 gvs0.66 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.6%0.042g

Omega 3

0.032%0.001g

0.042 gvs0.001 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23.5%4g

Omega 6

12.5%2.13g

4 gvs2.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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1.43%1.86g

Carbohydrate

2.86%3.72g

1.86 gvs3.72 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.1%0.076g

Sugars

1.04%0.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.076 gvs0.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.015%0.011g

Fructose

0.026%0.019g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0.011 gvs0.019 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.016g

Glucose

%0.029g

0.016 gvs0.029 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.049g

Sucrose

%0.68g

0.049 gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.84%1.84g

Fiber

5.7%2.16g

1.84 gvs2.16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.8%3.24g

Protein

6.52%3.65g

3.24 gvs3.65 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sesame Seed Kernelsvs Almonds

0.053%0.48μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.48 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.23%0.11mg

Vitamin B1

2.95%0.035mg

Thiamine

0.11 mgvs0.035 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.1%0.014mg

Vitamin B2

15%0.2mg

Riboflavin

0.014 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.74%0.92mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.92 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.92%0.046mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.046 mgvs0.081 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.88%0.063mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.063 mgvs0.024 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.56%18.2μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

18.2 μgvs7.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.77%0.27mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.27 mgvs4.43 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sesame Seed Kernelsvs Almonds

0.95%9.5mg

Calcium

4.65%46.5mg

9.5 mgvs46.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.7%0.22mg

Copper

19.8%0.18mg

0.22 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12.6%1mg

Iron

8%0.64mg

1 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%54.7mg

Magnesium

11%46.6mg

54.7 mgvs46.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.92%0.23mg

Manganese

16.4%0.38mg

0.23 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

17.4%7.82μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs7.82 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15%106mg

Phosphorus

12%83mg

106 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.72%58.6mg

Potassium

3.72%127mg

58.6 mgvs127 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.9%5.45μg

Selenium

1.3%0.71μg

5.45 μgvs0.71 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.5%7.45mg

Sodium

0.012%0.17mg

7.45 mgvs0.17 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.7%1.07mg

Zinc

4.9%0.54mg

1.07 mgvs0.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.016%0.59g

Water

0.021%0.76g

0.59 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Sesame Seed Kernels vs Almonds:

Dried Hulled Sesame Seed Kernels have 3.1 times more Vitamin B1, 1.5 times more Vitamin B3, 2.7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Almonds.
While Almonds contain 13.8 times more Vitamin B2, 1.8 times more Vitamin B5 and 16.6 times more Vitamin E than Dried Hulled Sesame Seed Kernels.
Both Dried Hulled Sesame Seed Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sesame Seed Kernels vs Almonds:

Dried Hulled Sesame Seed Kernels have 1.2 times more Copper, 1.6 times more Iron, 1.3 times more Phosphorus, 7.7 times more Selenium and 2 times more Zinc than Almonds.
While Almonds contain 4.9 times more Calcium, 1.6 times more Manganese and 2.2 times more Potassium than Dried Hulled Sesame Seed Kernels.
Both Dried Hulled Sesame Seed Kernels and Almonds have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dried Hulled Sesame Seed Kernels have 2.2 times more Saturated Fat, 80.4 times more Omega 3 and 1.9 times more Omega 6 than Almonds.
While Almonds contain 2 times more Carbohydrate and 9.9 times more Sugars than Dried Hulled Sesame Seed Kernels.
Both Dried Hulled Sesame Seed Kernels and Almonds have similar amounts of Energy, Fat, Fiber and Protein per 100 kcal.
Both Dried Hulled Sesame Seed Kernels as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sesame Seed KernelsVS Japanese ChestnutsAlmondsVS Japanese ChestnutsSesame Seed KernelsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Sesame Seed KernelsVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Sesame Seed Kernels or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: