Seeds vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, sesame seeds, whole, dried is higher in more vitamins & minerals
Calories (kcal)
Seeds 573
Oil 884
Protein (g)
Seeds 17.7
Oil 0
Carbs (g)
Seeds 23.5
Oil 0
Fat (g)
Seeds 49.7
Oil 100
Fiber (g)
Seeds 11.8
Oil 0
Quick answers
Which has more protein?
Seeds, sesame seeds, whole, dried — 17.7g vs 0g per 100g.
Which has fewer calories?
Seeds, sesame seeds, whole, dried — 573 vs 884 kcal per 100g.
Which is more nutrient-dense?
Seeds, sesame seeds, whole, dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Seeds | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 573 kcal | 884 kcal | -35% |
| Macronutrients | |||
| Water | 4.69 g | 0 g | |
| Protein | 17.7 g | 0 g | |
| Total lipid (fat) | 49.7 g | 100 g | -50% |
| Carbohydrate, by difference | 23.5 g | 0 g | |
| Fiber, total dietary | 11.8 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.96 g | 19.7 g | -65% |
| Fatty acids, total monounsaturated | 18.8 g | 39.3 g | -52% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.791 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.247 mg | 0 mg | |
| Niacin (Vitamin B3) | 4.51 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.050 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.790 mg | 0 mg | |
| Biotin (Vitamin B7) | 97.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 25.6 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 5.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.250 mg | 32.3 mg | -99% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 975 mg | 0 mg | |
| Iron, Fe | 14.6 mg | 0.070 mg | +20686% |
| Magnesium, Mg | 351 mg | 0 mg | |
| Phosphorus, P | 629 mg | 0 mg | |
| Potassium, K | 468 mg | 0 mg | |
| Sodium, Na | 11.0 mg | 0 mg | |
| Zinc, Zn | 7.75 mg | 0 mg | |
| Copper, Cu | 4.08 mg | — | |
| Manganese, Mn | 2.46 mg | — | |
| Selenium, Se | 34.4 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2397 kj | 3699 kj | -35% |
| Ash | 4.45 g | 0 g | |
| Total Sugars | 0.300 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 97.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 97.0 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 9.00 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 24.7 ug | -100% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.124 g | 0.700 g | -82% |
| SFA 16:0 (Palmitic acid) | 4.44 g | 16.9 g | -74% |
| SFA 18:0 (Stearic acid) | 2.09 g | 1.60 g | +31% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.149 g | 0.200 g | -25% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 18.5 g | 39.1 g | -53% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.070 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 21.8 g | 35.0 g | -38% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 21.4 g | 33.4 g | -36% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.376 g | 1.60 g | -77% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Phytosterols | 714 mg | 1190 mg | -40% |
| Tryptophan (EAA) | 0.388 g | 0 g | |
| Threonine (EAA) | 0.736 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.763 g | 0 g | |
| Leucine (EAA, BCAA) | 1.36 g | 0 g | |
| Lysine (EAA) | 0.569 g | 0 g | |
| Methionine (EAA) | 0.586 g | 0 g | |
| Cystine (conditionally essential) | 0.358 g | 0 g | |
| Phenylalanine (EAA) | 0.940 g | 0 g | |
| Tyrosine (conditionally essential) | 0.743 g | 0 g | |
| Valine (EAA, BCAA) | 0.990 g | 0 g | |
| Arginine (conditionally essential) | 2.63 g | 0 g | |
| Histidine (EAA) | 0.522 g | 0 g | |
| Alanine | 0.927 g | 0 g | |
| Aspartic acid | 1.65 g | 0 g | |
| Glutamic acid | 3.95 g | 0 g | |
| Glycine (conditionally essential) | 1.22 g | 0 g | |
| Proline (conditionally essential) | 0.810 g | 0 g | |
| Serine | 0.967 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.010 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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