Side-by-Side Comparison

Kiwi (Kiwifruit) vs Sesame Seeds (Whole)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean sliced green kiwi displaying emerald flesh and tiny black seeds

fruits

Kiwi (Kiwifruit)

61Calories

1.1Protein

3.0Fiber

92.7Vit 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

-89%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) has fewer calories (energy) (61 kcal vs 573 kcal, 512 kcal less).

Higher Protein

+1455%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 17.7 g vs 1.1 g in Kiwi (Kiwifruit) (+16.6 g, +1455%).

Higher Dietary Fiber

+293%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 11.8 g vs 3.0 g in Kiwi (Kiwifruit) (+8.8 g, +293%).

Higher Vitamin C

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 92.7 mg vs 0 mg in Sesame Seeds (Whole) (+92.7 mg).

Comparing per 100 g standard edible portion.

Nutrient

Kiwi (Kiwifruit)100 g edible portion

Sesame Seeds (Whole)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Sesame Seeds (Whole) higher

Kiwi (Kiwifruit)

61 kcal3% DV

Sesame Seeds (Whole)

573 kcal29% DV

Sesame Seeds (Whole) provides 573 kcal vs 61 kcal in Kiwi (Kiwifruit) (+512 kcal, +839%).

ProteinSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

1.1 g2% DV

Sesame Seeds (Whole)

17.7 g35% DV

Sesame Seeds (Whole) provides 17.7 g vs 1.1 g in Kiwi (Kiwifruit) (+16.6 g, +1455%).

CarbohydratesSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

14.7 g5% DV

Sesame Seeds (Whole)

23.5 g9% DV

Sesame Seeds (Whole) provides 23.5 g vs 14.7 g in Kiwi (Kiwifruit) (+8.8 g, +60%).

Dietary FiberSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

3.0 g11% DV

Sesame Seeds (Whole)

11.8 g42% DV

Sesame Seeds (Whole) provides 11.8 g vs 3.0 g in Kiwi (Kiwifruit) (+8.8 g, +293%).

Total FatSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.52 g1% DV

Sesame Seeds (Whole)

49.7 g64% DV

Sesame Seeds (Whole) provides 49.7 g vs 0.52 g in Kiwi (Kiwifruit) (+49.2 g, +9452%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

9.0 g18% DV

Sesame Seeds (Whole)

0.30 g1% DV

Kiwi (Kiwifruit) provides 9.0 g vs 0.30 g in Sesame Seeds (Whole) (+8.7 g, +2897%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

92.7 mg103% DV

Sesame Seeds (Whole)

0 mg

Kiwi (Kiwifruit) has higher vitamin c (92.7 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.0 µg

Sesame Seeds (Whole)

0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (4.0 µg vs 0 µg).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Sesame Seeds (Whole)

0 µg

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

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.5 mg10% DV

Sesame Seeds (Whole)

0.25 mg2% DV

Kiwi (Kiwifruit) provides 1.5 mg vs 0.25 mg in Sesame Seeds (Whole) (+1.2 mg, +484%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

40 µg34% DV

Sesame Seeds (Whole)

0 µg

Kiwi (Kiwifruit) has higher vitamin k (40 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Kiwi (Kiwifruit)

25 µg6% DV

Sesame Seeds (Whole)

97 µg24% DV

Sesame Seeds (Whole) provides 97 µg vs 25 µg in Kiwi (Kiwifruit) (+72 µg, +288%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.03 mg2% DV

Sesame Seeds (Whole)

0.79 mg66% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.03 mg in Kiwi (Kiwifruit) (+0.76 mg, +2830%).

Riboflavin (Vitamin B2)Sesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.03 mg2% DV

Sesame Seeds (Whole)

0.25 mg19% DV

Sesame Seeds (Whole) provides 0.25 mg vs 0.03 mg in Kiwi (Kiwifruit) (+0.22 mg, +888%).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.34 mg2% DV

Sesame Seeds (Whole)

4.5 mg28% DV

Sesame Seeds (Whole) provides 4.5 mg vs 0.34 mg in Kiwi (Kiwifruit) (+4.2 mg, +1224%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.18 mg4% DV

Sesame Seeds (Whole)

0.05 mg1% DV

Kiwi (Kiwifruit) provides slightly more pantothenic acid (b5) (0.18 mg vs 0.05 mg).

Vitamin B6Sesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.06 mg4% DV

Sesame Seeds (Whole)

0.79 mg46% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.06 mg in Kiwi (Kiwifruit) (+0.73 mg, +1154%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Sesame Seeds (Whole)

0 µg

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

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

3.0 mg

Sesame Seeds (Whole)

11.0 mg

Sesame Seeds (Whole) provides 11.0 mg vs 3.0 mg in Kiwi (Kiwifruit) (+8.0 mg, +267%).

PotassiumSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

312 mg7% DV

Sesame Seeds (Whole)

468 mg10% DV

Sesame Seeds (Whole) provides 468 mg vs 312 mg in Kiwi (Kiwifruit) (+156 mg, +50%).

CalciumSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Sesame Seeds (Whole)

975 mg75% DV

Sesame Seeds (Whole) provides 975 mg vs 34.0 mg in Kiwi (Kiwifruit) (+941 mg, +2768%).

IronSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.31 mg2% DV

Sesame Seeds (Whole)

14.6 mg81% DV

Sesame Seeds (Whole) provides 14.6 mg vs 0.31 mg in Kiwi (Kiwifruit) (+14.2 mg, +4594%).

MagnesiumSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

17.0 mg4% DV

Sesame Seeds (Whole)

351 mg84% DV

Sesame Seeds (Whole) provides 351 mg vs 17.0 mg in Kiwi (Kiwifruit) (+334 mg, +1965%).

PhosphorusSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Sesame Seeds (Whole)

629 mg50% DV

Sesame Seeds (Whole) provides 629 mg vs 34.0 mg in Kiwi (Kiwifruit) (+595 mg, +1750%).

ZincSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.14 mg1% DV

Sesame Seeds (Whole)

7.8 mg70% DV

Sesame Seeds (Whole) provides 7.8 mg vs 0.14 mg in Kiwi (Kiwifruit) (+7.6 mg, +5436%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.03 g

Sesame Seeds (Whole)

7.0 g35% DV

Sesame Seeds (Whole) provides 7.0 g vs 0.03 g in Kiwi (Kiwifruit) (+6.9 g, +23900%).

Nutrient

Kiwi (Kiwifruit)69 g (1 medium kiwi (69 g))

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

Macronutrients6 nutrients

Calories (Energy)Sesame Seeds (Whole) higher

Kiwi (Kiwifruit)

42 kcal2% DV

Sesame Seeds (Whole)

52 kcal3% DV

Sesame Seeds (Whole) provides 52 kcal vs 42 kcal in Kiwi (Kiwifruit) (+9 kcal, +23%).

ProteinSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.79 g2% DV

Sesame Seeds (Whole)

1.6 g3% DV

Sesame Seeds (Whole) provides 1.6 g vs 0.79 g in Kiwi (Kiwifruit) (+0.81 g, +103%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

10.1 g4% DV

Sesame Seeds (Whole)

2.1 g1% DV

Kiwi (Kiwifruit) provides 10.1 g vs 2.1 g in Sesame Seeds (Whole) (+8.0 g, +379%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.1 g7% DV

Sesame Seeds (Whole)

1.1 g4% DV

Kiwi (Kiwifruit) provides 2.1 g vs 1.1 g in Sesame Seeds (Whole) (+1.0 g, +95%).

Total FatSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.36 g

Sesame Seeds (Whole)

4.5 g6% DV

Sesame Seeds (Whole) provides 4.5 g vs 0.36 g in Kiwi (Kiwifruit) (+4.1 g, +1146%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.2 g12% DV

Sesame Seeds (Whole)

0.03 g

Kiwi (Kiwifruit) provides 6.2 g vs 0.03 g in Sesame Seeds (Whole) (+6.2 g, +22874%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

64.0 mg71% DV

Sesame Seeds (Whole)

0 mg

Kiwi (Kiwifruit) has higher vitamin c (64.0 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.8 µg

Sesame Seeds (Whole)

0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (2.8 µg vs 0 µg).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Sesame Seeds (Whole)

0 µg

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

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.0 mg7% DV

Sesame Seeds (Whole)

0.02 mg

Kiwi (Kiwifruit) provides 1.0 mg vs 0.02 mg in Sesame Seeds (Whole) (+0.98 mg, +4377%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

28 µg23% DV

Sesame Seeds (Whole)

0 µg

Kiwi (Kiwifruit) has higher vitamin k (28 µg vs 0 µg).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

17 µg4% DV

Sesame Seeds (Whole)

8.7 µg2% DV

Kiwi (Kiwifruit) provides 17 µg vs 8.7 µg in Sesame Seeds (Whole) (+8.5 µg, +98%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.02 mg2% DV

Sesame Seeds (Whole)

0.07 mg6% DV

Sesame Seeds (Whole) provides slightly more thiamin (vitamin b1) (0.07 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.02 mg1% DV

Sesame Seeds (Whole)

0.02 mg2% DV

Both Kiwi (Kiwifruit) and Sesame Seeds (Whole) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.24 mg1% DV

Sesame Seeds (Whole)

0.41 mg3% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.24 mg in Kiwi (Kiwifruit) (+0.17 mg, +73%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.13 mg3% DV

Sesame Seeds (Whole)

0.00 mg

Kiwi (Kiwifruit) provides slightly more pantothenic acid (b5) (0.13 mg vs 0.00 mg).

Vitamin B6Similar

Kiwi (Kiwifruit)

0.04 mg3% DV

Sesame Seeds (Whole)

0.07 mg4% DV

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

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Sesame Seeds (Whole)

0 µg

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

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.1 mg

Sesame Seeds (Whole)

0.99 mg

Kiwi (Kiwifruit) provides 2.1 mg vs 0.99 mg in Sesame Seeds (Whole) (+1.1 mg, +109%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

215 mg5% DV

Sesame Seeds (Whole)

42.1 mg1% DV

Kiwi (Kiwifruit) provides 215 mg vs 42.1 mg in Sesame Seeds (Whole) (+173 mg, +411%).

CalciumSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Sesame Seeds (Whole)

87.8 mg7% DV

Sesame Seeds (Whole) provides 87.8 mg vs 23.5 mg in Kiwi (Kiwifruit) (+64.3 mg, +274%).

IronSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.21 mg1% DV

Sesame Seeds (Whole)

1.3 mg7% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.21 mg in Kiwi (Kiwifruit) (+1.1 mg, +512%).

MagnesiumSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

11.7 mg3% DV

Sesame Seeds (Whole)

31.6 mg8% DV

Sesame Seeds (Whole) provides 31.6 mg vs 11.7 mg in Kiwi (Kiwifruit) (+19.9 mg, +169%).

PhosphorusSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Sesame Seeds (Whole)

56.6 mg5% DV

Sesame Seeds (Whole) provides 56.6 mg vs 23.5 mg in Kiwi (Kiwifruit) (+33.2 mg, +141%).

ZincSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.10 mg1% DV

Sesame Seeds (Whole)

0.70 mg6% DV

Sesame Seeds (Whole) provides 0.70 mg vs 0.10 mg in Kiwi (Kiwifruit) (+0.60 mg, +622%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.02 g

Sesame Seeds (Whole)

0.63 g3% DV

Sesame Seeds (Whole) provides 0.63 g vs 0.02 g in Kiwi (Kiwifruit) (+0.61 g, +3030%).

Nutrient

Kiwi (Kiwifruit)Amount per 100 kcal (164 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

100 kcal5% DV

Sesame Seeds (Whole)

97 kcal5% DV

Both Kiwi (Kiwifruit) and Sesame Seeds (Whole) provide similar amounts of calories (energy) (100 kcal).

ProteinSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

1.9 g4% DV

Sesame Seeds (Whole)

3.0 g6% DV

Sesame Seeds (Whole) provides 3.0 g vs 1.9 g in Kiwi (Kiwifruit) (+1.1 g, +61%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

24.0 g9% DV

Sesame Seeds (Whole)

4.0 g1% DV

Kiwi (Kiwifruit) provides 24.0 g vs 4.0 g in Sesame Seeds (Whole) (+20.1 g, +503%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.9 g18% DV

Sesame Seeds (Whole)

2.0 g7% DV

Kiwi (Kiwifruit) provides 4.9 g vs 2.0 g in Sesame Seeds (Whole) (+2.9 g, +145%).

Total FatSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.85 g1% DV

Sesame Seeds (Whole)

8.4 g11% DV

Sesame Seeds (Whole) provides 8.4 g vs 0.85 g in Kiwi (Kiwifruit) (+7.6 g, +890%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g29% DV

Sesame Seeds (Whole)

0.05 g

Kiwi (Kiwifruit) provides 14.7 g vs 0.05 g in Sesame Seeds (Whole) (+14.7 g, +28809%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

152 mg169% DV

Sesame Seeds (Whole)

0 mg

Kiwi (Kiwifruit) has higher vitamin c (152 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.6 µg1% DV

Sesame Seeds (Whole)

0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (6.6 µg vs 0 µg).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Sesame Seeds (Whole)

0 µg

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

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.4 mg16% DV

Sesame Seeds (Whole)

0.04 mg

Kiwi (Kiwifruit) provides 2.4 mg vs 0.04 mg in Sesame Seeds (Whole) (+2.4 mg, +5534%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

66 µg55% DV

Sesame Seeds (Whole)

0 µg

Kiwi (Kiwifruit) has higher vitamin k (66 µg vs 0 µg).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

41 µg10% DV

Sesame Seeds (Whole)

16 µg4% DV

Kiwi (Kiwifruit) provides 41 µg vs 16 µg in Sesame Seeds (Whole) (+25 µg, +149%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.04 mg4% DV

Sesame Seeds (Whole)

0.13 mg11% DV

Sesame Seeds (Whole) provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.04 mg3% DV

Sesame Seeds (Whole)

0.04 mg3% DV

Both Kiwi (Kiwifruit) and Sesame Seeds (Whole) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.56 mg3% DV

Sesame Seeds (Whole)

0.77 mg5% DV

Sesame Seeds (Whole) provides 0.77 mg vs 0.56 mg in Kiwi (Kiwifruit) (+0.21 mg, +37%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.30 mg6% DV

Sesame Seeds (Whole)

0.01 mg

Kiwi (Kiwifruit) provides 0.30 mg vs 0.01 mg in Sesame Seeds (Whole) (+0.29 mg, +3431%).

Vitamin B6Similar

Kiwi (Kiwifruit)

0.10 mg6% DV

Sesame Seeds (Whole)

0.13 mg8% DV

Both Kiwi (Kiwifruit) and Sesame Seeds (Whole) provide similar amounts of vitamin b6 (0.10 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Sesame Seeds (Whole)

0 µg

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

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.9 mg

Sesame Seeds (Whole)

1.9 mg

Kiwi (Kiwifruit) provides 4.9 mg vs 1.9 mg in Sesame Seeds (Whole) (+3.1 mg, +163%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

512 mg11% DV

Sesame Seeds (Whole)

79.6 mg2% DV

Kiwi (Kiwifruit) provides 512 mg vs 79.6 mg in Sesame Seeds (Whole) (+432 mg, +543%).

CalciumSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Sesame Seeds (Whole)

166 mg13% DV

Sesame Seeds (Whole) provides 166 mg vs 55.8 mg in Kiwi (Kiwifruit) (+110 mg, +197%).

IronSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.51 mg3% DV

Sesame Seeds (Whole)

2.5 mg14% DV

Sesame Seeds (Whole) provides 2.5 mg vs 0.51 mg in Kiwi (Kiwifruit) (+2.0 mg, +387%).

MagnesiumSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

27.9 mg7% DV

Sesame Seeds (Whole)

59.7 mg14% DV

Sesame Seeds (Whole) provides 59.7 mg vs 27.9 mg in Kiwi (Kiwifruit) (+31.8 mg, +114%).

PhosphorusSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Sesame Seeds (Whole)

107 mg9% DV

Sesame Seeds (Whole) provides 107 mg vs 55.8 mg in Kiwi (Kiwifruit) (+51.2 mg, +92%).

ZincSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.23 mg2% DV

Sesame Seeds (Whole)

1.3 mg12% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.23 mg in Kiwi (Kiwifruit) (+1.1 mg, +474%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.05 g

Sesame Seeds (Whole)

1.2 g6% DV

Sesame Seeds (Whole) provides 1.2 g vs 0.05 g in Kiwi (Kiwifruit) (+1.1 g, +2388%).

Nutrient

Kiwi (Kiwifruit)Normalized to 300 kcal (492 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

300 kcal15% DV

Sesame Seeds (Whole)

298 kcal15% DV

Both Kiwi (Kiwifruit) and Sesame Seeds (Whole) provide similar amounts of calories (energy) (300 kcal).

ProteinSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

5.6 g11% DV

Sesame Seeds (Whole)

9.2 g18% DV

Sesame Seeds (Whole) provides 9.2 g vs 5.6 g in Kiwi (Kiwifruit) (+3.6 g, +64%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

72.1 g26% DV

Sesame Seeds (Whole)

12.2 g4% DV

Kiwi (Kiwifruit) provides 72.1 g vs 12.2 g in Sesame Seeds (Whole) (+59.9 g, +491%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.8 g53% DV

Sesame Seeds (Whole)

6.1 g22% DV

Kiwi (Kiwifruit) provides 14.8 g vs 6.1 g in Sesame Seeds (Whole) (+8.6 g, +141%).

Total FatSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

2.6 g3% DV

Sesame Seeds (Whole)

25.8 g33% DV

Sesame Seeds (Whole) provides 25.8 g vs 2.6 g in Kiwi (Kiwifruit) (+23.3 g, +910%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

44.2 g88% DV

Sesame Seeds (Whole)

0.16 g

Kiwi (Kiwifruit) provides 44.2 g vs 0.16 g in Sesame Seeds (Whole) (+44.1 g, +28253%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

456 mg507% DV

Sesame Seeds (Whole)

0 mg

Kiwi (Kiwifruit) has higher vitamin c (456 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

20 µg2% DV

Sesame Seeds (Whole)

0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (20 µg vs 0 µg).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Sesame Seeds (Whole)

0 µg

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

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

7.2 mg48% DV

Sesame Seeds (Whole)

0.13 mg1% DV

Kiwi (Kiwifruit) provides 7.2 mg vs 0.13 mg in Sesame Seeds (Whole) (+7.1 mg, +5426%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

198 µg165% DV

Sesame Seeds (Whole)

0 µg

Kiwi (Kiwifruit) has higher vitamin k (198 µg vs 0 µg).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

123 µg31% DV

Sesame Seeds (Whole)

50 µg13% DV

Kiwi (Kiwifruit) provides 123 µg vs 50 µg in Sesame Seeds (Whole) (+73 µg, +144%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.13 mg11% DV

Sesame Seeds (Whole)

0.41 mg34% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.28 mg, +210%).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.12 mg9% DV

Sesame Seeds (Whole)

0.13 mg10% DV

Both Kiwi (Kiwifruit) and Sesame Seeds (Whole) provide similar amounts of riboflavin (vitamin b2) (0.12 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Kiwi (Kiwifruit)

1.7 mg10% DV

Sesame Seeds (Whole)

2.3 mg15% DV

Sesame Seeds (Whole) provides 2.3 mg vs 1.7 mg in Kiwi (Kiwifruit) (+0.67 mg, +40%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.90 mg18% DV

Sesame Seeds (Whole)

0.03 mg1% DV

Kiwi (Kiwifruit) provides 0.90 mg vs 0.03 mg in Sesame Seeds (Whole) (+0.87 mg, +3363%).

Vitamin B6Sesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.31 mg18% DV

Sesame Seeds (Whole)

0.41 mg24% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.31 mg in Kiwi (Kiwifruit) (+0.10 mg, +33%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Sesame Seeds (Whole)

0 µg

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

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.8 mg1% DV

Sesame Seeds (Whole)

5.7 mg

Kiwi (Kiwifruit) provides 14.8 mg vs 5.7 mg in Sesame Seeds (Whole) (+9.0 mg, +158%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1,535 mg33% DV

Sesame Seeds (Whole)

243 mg5% DV

Kiwi (Kiwifruit) provides 1,535 mg vs 243 mg in Sesame Seeds (Whole) (+1,292 mg, +531%).

CalciumSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

167 mg13% DV

Sesame Seeds (Whole)

507 mg39% DV

Sesame Seeds (Whole) provides 507 mg vs 167 mg in Kiwi (Kiwifruit) (+340 mg, +203%).

IronSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

1.5 mg8% DV

Sesame Seeds (Whole)

7.6 mg42% DV

Sesame Seeds (Whole) provides 7.6 mg vs 1.5 mg in Kiwi (Kiwifruit) (+6.0 mg, +396%).

MagnesiumSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

83.6 mg20% DV

Sesame Seeds (Whole)

183 mg43% DV

Sesame Seeds (Whole) provides 183 mg vs 83.6 mg in Kiwi (Kiwifruit) (+98.9 mg, +118%).

PhosphorusSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

167 mg13% DV

Sesame Seeds (Whole)

327 mg26% DV

Sesame Seeds (Whole) provides 327 mg vs 167 mg in Kiwi (Kiwifruit) (+160 mg, +96%).

ZincSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.69 mg6% DV

Sesame Seeds (Whole)

4.0 mg37% DV

Sesame Seeds (Whole) provides 4.0 mg vs 0.69 mg in Kiwi (Kiwifruit) (+3.3 mg, +485%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Kiwi (Kiwifruit)

0.14 g1% DV

Sesame Seeds (Whole)

3.6 g18% DV

Sesame Seeds (Whole) provides 3.6 g vs 0.14 g in Kiwi (Kiwifruit) (+3.5 g, +2437%).

Kiwi (Kiwifruit) vs Sesame Seeds (Whole)

Kiwi (Kiwifruit)

Sesame Seeds (Whole)

Nutritional Takeaways

Comparison Summary