Side-by-Side Comparison

Almonds (Raw) vs Sesame Seeds (Whole)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

Clean golden whole sesame seeds in a minimalist stone bowl

nuts seeds

Sesame Seeds (Whole)

573Calories

17.7Protein

11.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-1%

Similar Concentration

Both provide similar calories (energy) (573 kcal vs 579 kcal).

Higher Protein

+19%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 17.7 g in Sesame Seeds (Whole) (+3.4 g, +19%).

Higher Dietary Fiber

+6%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 11.8 g in Sesame Seeds (Whole) (+0.70 g, +6%).

Higher Potassium

+57%

Almonds (Raw)

Almonds (Raw) provides 733 mg vs 468 mg in Sesame Seeds (Whole) (+265 mg, +57%).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Sesame Seeds (Whole)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

579 kcal29% DV

Sesame Seeds (Whole)

573 kcal29% DV

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of calories (energy) (579 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Sesame Seeds (Whole)

17.7 g35% DV

Almonds (Raw) provides 21.2 g vs 17.7 g in Sesame Seeds (Whole) (+3.4 g, +19%).

CarbohydratesSesame Seeds (Whole) higher

Almonds (Raw)

21.6 g8% DV

Sesame Seeds (Whole)

23.5 g9% DV

Sesame Seeds (Whole) provides 23.5 g vs 21.6 g in Almonds (Raw) (+1.9 g, +9%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Sesame Seeds (Whole)

11.8 g42% DV

Almonds (Raw) provides 12.5 g vs 11.8 g in Sesame Seeds (Whole) (+0.70 g, +6%).

Total FatSimilar

Almonds (Raw)

49.9 g64% DV

Sesame Seeds (Whole)

49.7 g64% DV

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of total fat (49.9 g).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

4.4 g9% DV

Sesame Seeds (Whole)

0.30 g1% DV

Almonds (Raw) provides 4.4 g vs 0.30 g in Sesame Seeds (Whole) (+4.1 g, +1350%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Sesame Seeds (Whole)

0 mg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Sesame Seeds (Whole)

0.25 mg2% DV

Almonds (Raw) provides 25.6 mg vs 0.25 mg in Sesame Seeds (Whole) (+25.4 mg, +10152%).

Vitamin KSimilar

Almonds (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Almonds (Raw)

44 µg11% DV

Sesame Seeds (Whole)

97 µg24% DV

Sesame Seeds (Whole) provides 97 µg vs 44 µg in Almonds (Raw) (+53 µg, +120%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Almonds (Raw)

0.21 mg17% DV

Sesame Seeds (Whole)

0.79 mg66% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.21 mg in Almonds (Raw) (+0.59 mg, +286%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Sesame Seeds (Whole)

0.25 mg19% DV

Almonds (Raw) provides 1.1 mg vs 0.25 mg in Sesame Seeds (Whole) (+0.89 mg, +361%).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Almonds (Raw)

3.6 mg23% DV

Sesame Seeds (Whole)

4.5 mg28% DV

Sesame Seeds (Whole) provides 4.5 mg vs 3.6 mg in Almonds (Raw) (+0.90 mg, +25%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.47 mg9% DV

Sesame Seeds (Whole)

0.05 mg1% DV

Almonds (Raw) provides 0.47 mg vs 0.05 mg in Sesame Seeds (Whole) (+0.42 mg, +842%).

Vitamin B6Sesame Seeds (Whole) higher

Almonds (Raw)

0.14 mg8% DV

Sesame Seeds (Whole)

0.79 mg46% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.14 mg in Almonds (Raw) (+0.65 mg, +477%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Almonds (Raw)

1.0 mg

Sesame Seeds (Whole)

11.0 mg

Sesame Seeds (Whole) provides 11.0 mg vs 1.0 mg in Almonds (Raw) (+10.0 mg, +1000%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Sesame Seeds (Whole)

468 mg10% DV

Almonds (Raw) provides 733 mg vs 468 mg in Sesame Seeds (Whole) (+265 mg, +57%).

CalciumSesame Seeds (Whole) higher

Almonds (Raw)

269 mg21% DV

Sesame Seeds (Whole)

975 mg75% DV

Sesame Seeds (Whole) provides 975 mg vs 269 mg in Almonds (Raw) (+706 mg, +262%).

IronSesame Seeds (Whole) higher

Almonds (Raw)

3.7 mg21% DV

Sesame Seeds (Whole)

14.6 mg81% DV

Sesame Seeds (Whole) provides 14.6 mg vs 3.7 mg in Almonds (Raw) (+10.8 mg, +292%).

MagnesiumSesame Seeds (Whole) higher

Almonds (Raw)

270 mg64% DV

Sesame Seeds (Whole)

351 mg84% DV

Sesame Seeds (Whole) provides 351 mg vs 270 mg in Almonds (Raw) (+81.0 mg, +30%).

PhosphorusSesame Seeds (Whole) higher

Almonds (Raw)

481 mg38% DV

Sesame Seeds (Whole)

629 mg50% DV

Sesame Seeds (Whole) provides 629 mg vs 481 mg in Almonds (Raw) (+148 mg, +31%).

ZincSesame Seeds (Whole) higher

Almonds (Raw)

3.1 mg28% DV

Sesame Seeds (Whole)

7.8 mg70% DV

Sesame Seeds (Whole) provides 7.8 mg vs 3.1 mg in Almonds (Raw) (+4.6 mg, +148%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Almonds (Raw)

3.8 g19% DV

Sesame Seeds (Whole)

7.0 g35% DV

Sesame Seeds (Whole) provides 7.0 g vs 3.8 g in Almonds (Raw) (+3.2 g, +83%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Sesame Seeds (Whole)9 g (1 tablespoon (9 g))

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

162 kcal8% DV

Sesame Seeds (Whole)

52 kcal3% DV

Almonds (Raw) provides 162 kcal vs 52 kcal in Sesame Seeds (Whole) (+111 kcal, +214%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

5.9 g12% DV

Sesame Seeds (Whole)

1.6 g3% DV

Almonds (Raw) provides 5.9 g vs 1.6 g in Sesame Seeds (Whole) (+4.3 g, +271%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

6.0 g2% DV

Sesame Seeds (Whole)

2.1 g1% DV

Almonds (Raw) provides 6.0 g vs 2.1 g in Sesame Seeds (Whole) (+3.9 g, +186%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

3.5 g13% DV

Sesame Seeds (Whole)

1.1 g4% DV

Almonds (Raw) provides 3.5 g vs 1.1 g in Sesame Seeds (Whole) (+2.4 g, +230%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Sesame Seeds (Whole)

4.5 g6% DV

Almonds (Raw) provides 14.0 g vs 4.5 g in Sesame Seeds (Whole) (+9.5 g, +213%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

1.2 g2% DV

Sesame Seeds (Whole)

0.03 g

Almonds (Raw) provides 1.2 g vs 0.03 g in Sesame Seeds (Whole) (+1.2 g, +4411%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Sesame Seeds (Whole)

0 mg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Sesame Seeds (Whole)

0.02 mg

Almonds (Raw) provides 7.2 mg vs 0.02 mg in Sesame Seeds (Whole) (+7.2 mg, +31795%).

Vitamin KSimilar

Almonds (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

12 µg3% DV

Sesame Seeds (Whole)

8.7 µg2% DV

Almonds (Raw) provides 12 µg vs 8.7 µg in Sesame Seeds (Whole) (+3.6 µg, +41%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.06 mg5% DV

Sesame Seeds (Whole)

0.07 mg6% DV

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Sesame Seeds (Whole)

0.02 mg2% DV

Almonds (Raw) provides 0.32 mg vs 0.02 mg in Sesame Seeds (Whole) (+0.30 mg, +1333%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Sesame Seeds (Whole)

0.41 mg3% DV

Almonds (Raw) provides 1.0 mg vs 0.41 mg in Sesame Seeds (Whole) (+0.61 mg, +149%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.13 mg3% DV

Sesame Seeds (Whole)

0.00 mg

Almonds (Raw) provides slightly more pantothenic acid (b5) (0.13 mg vs 0.00 mg).

Vitamin B6Similar

Almonds (Raw)

0.04 mg2% DV

Sesame Seeds (Whole)

0.07 mg4% DV

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Almonds (Raw)

0.28 mg

Sesame Seeds (Whole)

0.99 mg

Sesame Seeds (Whole) provides 0.99 mg vs 0.28 mg in Almonds (Raw) (+0.71 mg, +254%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

205 mg4% DV

Sesame Seeds (Whole)

42.1 mg1% DV

Almonds (Raw) provides 205 mg vs 42.1 mg in Sesame Seeds (Whole) (+163 mg, +387%).

CalciumSesame Seeds (Whole) higher

Almonds (Raw)

75.3 mg6% DV

Sesame Seeds (Whole)

87.8 mg7% DV

Sesame Seeds (Whole) provides 87.8 mg vs 75.3 mg in Almonds (Raw) (+12.4 mg, +17%).

IronSesame Seeds (Whole) higher

Almonds (Raw)

1.0 mg6% DV

Sesame Seeds (Whole)

1.3 mg7% DV

Sesame Seeds (Whole) provides 1.3 mg vs 1.0 mg in Almonds (Raw) (+0.27 mg, +26%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Sesame Seeds (Whole)

31.6 mg8% DV

Almonds (Raw) provides 75.6 mg vs 31.6 mg in Sesame Seeds (Whole) (+44.0 mg, +139%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

135 mg11% DV

Sesame Seeds (Whole)

56.6 mg5% DV

Almonds (Raw) provides 135 mg vs 56.6 mg in Sesame Seeds (Whole) (+78.1 mg, +138%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.87 mg8% DV

Sesame Seeds (Whole)

0.70 mg6% DV

Almonds (Raw) provides 0.87 mg vs 0.70 mg in Sesame Seeds (Whole) (+0.18 mg, +25%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Sesame Seeds (Whole)

0.63 g3% DV

Almonds (Raw) provides 1.1 g vs 0.63 g in Sesame Seeds (Whole) (+0.44 g, +70%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

Sesame Seeds (Whole)Amount per 100 kcal (17 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Sesame Seeds (Whole)

97 kcal5% DV

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of calories (energy) (98 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

3.6 g7% DV

Sesame Seeds (Whole)

3.0 g6% DV

Almonds (Raw) provides 3.6 g vs 3.0 g in Sesame Seeds (Whole) (+0.58 g, +19%).

CarbohydratesSesame Seeds (Whole) higher

Almonds (Raw)

3.7 g1% DV

Sesame Seeds (Whole)

4.0 g1% DV

Sesame Seeds (Whole) provides 4.0 g vs 3.7 g in Almonds (Raw) (+0.32 g, +9%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

2.1 g8% DV

Sesame Seeds (Whole)

2.0 g7% DV

Almonds (Raw) provides 2.1 g vs 2.0 g in Sesame Seeds (Whole) (+0.12 g, +6%).

Total FatSimilar

Almonds (Raw)

8.5 g11% DV

Sesame Seeds (Whole)

8.4 g11% DV

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of total fat (8.5 g).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

0.74 g1% DV

Sesame Seeds (Whole)

0.05 g

Almonds (Raw) provides 0.74 g vs 0.05 g in Sesame Seeds (Whole) (+0.69 g, +1350%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Sesame Seeds (Whole)

0 mg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Sesame Seeds (Whole)

0.04 mg

Almonds (Raw) provides 4.4 mg vs 0.04 mg in Sesame Seeds (Whole) (+4.3 mg, +10152%).

Vitamin KSimilar

Almonds (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Almonds (Raw)

7.5 µg2% DV

Sesame Seeds (Whole)

16 µg4% DV

Sesame Seeds (Whole) provides 16 µg vs 7.5 µg in Almonds (Raw) (+9.0 µg, +120%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Almonds (Raw)

0.03 mg3% DV

Sesame Seeds (Whole)

0.13 mg11% DV

Sesame Seeds (Whole) provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Sesame Seeds (Whole)

0.04 mg3% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.04 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Almonds (Raw)

0.62 mg4% DV

Sesame Seeds (Whole)

0.77 mg5% DV

Sesame Seeds (Whole) provides 0.77 mg vs 0.62 mg in Almonds (Raw) (+0.15 mg, +25%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.08 mg2% DV

Sesame Seeds (Whole)

0.01 mg

Almonds (Raw) provides slightly more pantothenic acid (b5) (0.08 mg vs 0.01 mg).

Vitamin B6Sesame Seeds (Whole) higher

Almonds (Raw)

0.02 mg1% DV

Sesame Seeds (Whole)

0.13 mg8% DV

Sesame Seeds (Whole) provides slightly more vitamin b6 (0.13 mg vs 0.02 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Almonds (Raw)

0.17 mg

Sesame Seeds (Whole)

1.9 mg

Sesame Seeds (Whole) provides 1.9 mg vs 0.17 mg in Almonds (Raw) (+1.7 mg, +1000%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

125 mg3% DV

Sesame Seeds (Whole)

79.6 mg2% DV

Almonds (Raw) provides 125 mg vs 79.6 mg in Sesame Seeds (Whole) (+45.1 mg, +57%).

CalciumSesame Seeds (Whole) higher

Almonds (Raw)

45.7 mg4% DV

Sesame Seeds (Whole)

166 mg13% DV

Sesame Seeds (Whole) provides 166 mg vs 45.7 mg in Almonds (Raw) (+120 mg, +262%).

IronSesame Seeds (Whole) higher

Almonds (Raw)

0.63 mg4% DV

Sesame Seeds (Whole)

2.5 mg14% DV

Sesame Seeds (Whole) provides 2.5 mg vs 0.63 mg in Almonds (Raw) (+1.8 mg, +292%).

MagnesiumSesame Seeds (Whole) higher

Almonds (Raw)

45.9 mg11% DV

Sesame Seeds (Whole)

59.7 mg14% DV

Sesame Seeds (Whole) provides 59.7 mg vs 45.9 mg in Almonds (Raw) (+13.8 mg, +30%).

PhosphorusSesame Seeds (Whole) higher

Almonds (Raw)

81.8 mg7% DV

Sesame Seeds (Whole)

107 mg9% DV

Sesame Seeds (Whole) provides 107 mg vs 81.8 mg in Almonds (Raw) (+25.2 mg, +31%).

ZincSesame Seeds (Whole) higher

Almonds (Raw)

0.53 mg5% DV

Sesame Seeds (Whole)

1.3 mg12% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.53 mg in Almonds (Raw) (+0.79 mg, +148%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Almonds (Raw)

0.65 g3% DV

Sesame Seeds (Whole)

1.2 g6% DV

Sesame Seeds (Whole) provides 1.2 g vs 0.65 g in Almonds (Raw) (+0.54 g, +83%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

Sesame Seeds (Whole)Normalized to 300 kcal (52 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Sesame Seeds (Whole)

298 kcal15% DV

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of calories (energy) (301 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

11.0 g22% DV

Sesame Seeds (Whole)

9.2 g18% DV

Almonds (Raw) provides 11.0 g vs 9.2 g in Sesame Seeds (Whole) (+1.8 g, +19%).

CarbohydratesSesame Seeds (Whole) higher

Almonds (Raw)

11.2 g4% DV

Sesame Seeds (Whole)

12.2 g4% DV

Sesame Seeds (Whole) provides 12.2 g vs 11.2 g in Almonds (Raw) (+0.99 g, +9%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

6.5 g23% DV

Sesame Seeds (Whole)

6.1 g22% DV

Almonds (Raw) provides 6.5 g vs 6.1 g in Sesame Seeds (Whole) (+0.36 g, +6%).

Total FatSimilar

Almonds (Raw)

26.0 g33% DV

Sesame Seeds (Whole)

25.8 g33% DV

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of total fat (26.0 g).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

2.3 g5% DV

Sesame Seeds (Whole)

0.16 g

Almonds (Raw) provides 2.3 g vs 0.16 g in Sesame Seeds (Whole) (+2.1 g, +1350%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Sesame Seeds (Whole)

0 mg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Sesame Seeds (Whole)

0.13 mg1% DV

Almonds (Raw) provides 13.3 mg vs 0.13 mg in Sesame Seeds (Whole) (+13.2 mg, +10152%).

Vitamin KSimilar

Almonds (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Almonds (Raw)

23 µg6% DV

Sesame Seeds (Whole)

50 µg13% DV

Sesame Seeds (Whole) provides 50 µg vs 23 µg in Almonds (Raw) (+28 µg, +120%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Almonds (Raw)

0.11 mg9% DV

Sesame Seeds (Whole)

0.41 mg34% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.11 mg in Almonds (Raw) (+0.30 mg, +286%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Sesame Seeds (Whole)

0.13 mg10% DV

Almonds (Raw) provides 0.59 mg vs 0.13 mg in Sesame Seeds (Whole) (+0.46 mg, +361%).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Almonds (Raw)

1.9 mg12% DV

Sesame Seeds (Whole)

2.3 mg15% DV

Sesame Seeds (Whole) provides 2.3 mg vs 1.9 mg in Almonds (Raw) (+0.47 mg, +25%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.24 mg5% DV

Sesame Seeds (Whole)

0.03 mg1% DV

Almonds (Raw) provides 0.24 mg vs 0.03 mg in Sesame Seeds (Whole) (+0.22 mg, +842%).

Vitamin B6Sesame Seeds (Whole) higher

Almonds (Raw)

0.07 mg4% DV

Sesame Seeds (Whole)

0.41 mg24% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.07 mg in Almonds (Raw) (+0.34 mg, +477%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Almonds (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Almonds (Raw)

0.52 mg

Sesame Seeds (Whole)

5.7 mg

Sesame Seeds (Whole) provides 5.7 mg vs 0.52 mg in Almonds (Raw) (+5.2 mg, +1000%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

381 mg8% DV

Sesame Seeds (Whole)

243 mg5% DV

Almonds (Raw) provides 381 mg vs 243 mg in Sesame Seeds (Whole) (+138 mg, +57%).

CalciumSesame Seeds (Whole) higher

Almonds (Raw)

140 mg11% DV

Sesame Seeds (Whole)

507 mg39% DV

Sesame Seeds (Whole) provides 507 mg vs 140 mg in Almonds (Raw) (+367 mg, +262%).

IronSesame Seeds (Whole) higher

Almonds (Raw)

1.9 mg11% DV

Sesame Seeds (Whole)

7.6 mg42% DV

Sesame Seeds (Whole) provides 7.6 mg vs 1.9 mg in Almonds (Raw) (+5.6 mg, +292%).

MagnesiumSesame Seeds (Whole) higher

Almonds (Raw)

140 mg33% DV

Sesame Seeds (Whole)

183 mg43% DV

Sesame Seeds (Whole) provides 183 mg vs 140 mg in Almonds (Raw) (+42.1 mg, +30%).

PhosphorusSesame Seeds (Whole) higher

Almonds (Raw)

250 mg20% DV

Sesame Seeds (Whole)

327 mg26% DV

Sesame Seeds (Whole) provides 327 mg vs 250 mg in Almonds (Raw) (+77.0 mg, +31%).

ZincSesame Seeds (Whole) higher

Almonds (Raw)

1.6 mg15% DV

Sesame Seeds (Whole)

4.0 mg37% DV

Sesame Seeds (Whole) provides 4.0 mg vs 1.6 mg in Almonds (Raw) (+2.4 mg, +148%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Almonds (Raw)

2.0 g10% DV

Sesame Seeds (Whole)

3.6 g18% DV

Sesame Seeds (Whole) provides 3.6 g vs 2.0 g in Almonds (Raw) (+1.6 g, +83%).

Almonds (Raw) vs Sesame Seeds (Whole)

Almonds (Raw)

Sesame Seeds (Whole)

Nutritional Takeaways

Comparison Summary