Side-by-Side Comparison

Quinoa (Cooked) vs Sesame Seeds (Whole)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

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

-79%

Quinoa (Cooked)

Quinoa (Cooked) has fewer calories (energy) (120 kcal vs 573 kcal, 453 kcal less).

Higher Protein

+303%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 17.7 g vs 4.4 g in Quinoa (Cooked) (+13.3 g, +303%).

Higher Dietary Fiber

+321%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 11.8 g vs 2.8 g in Quinoa (Cooked) (+9.0 g, +321%).

Higher Potassium

+172%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 468 mg vs 172 mg in Quinoa (Cooked) (+296 mg, +172%).

Comparing per 100 g standard edible portion.

Nutrient

Quinoa (Cooked)100 g edible portion

Sesame Seeds (Whole)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Sesame Seeds (Whole) higher

Quinoa (Cooked)

120 kcal6% DV

Sesame Seeds (Whole)

573 kcal29% DV

Sesame Seeds (Whole) provides 573 kcal vs 120 kcal in Quinoa (Cooked) (+453 kcal, +378%).

ProteinSesame Seeds (Whole) higher

Quinoa (Cooked)

4.4 g9% DV

Sesame Seeds (Whole)

17.7 g35% DV

Sesame Seeds (Whole) provides 17.7 g vs 4.4 g in Quinoa (Cooked) (+13.3 g, +303%).

CarbohydratesSesame Seeds (Whole) higher

Quinoa (Cooked)

21.3 g8% DV

Sesame Seeds (Whole)

23.5 g9% DV

Sesame Seeds (Whole) provides 23.5 g vs 21.3 g in Quinoa (Cooked) (+2.1 g, +10%).

Dietary FiberSesame Seeds (Whole) higher

Quinoa (Cooked)

2.8 g10% DV

Sesame Seeds (Whole)

11.8 g42% DV

Sesame Seeds (Whole) provides 11.8 g vs 2.8 g in Quinoa (Cooked) (+9.0 g, +321%).

Total FatSesame Seeds (Whole) higher

Quinoa (Cooked)

1.9 g2% DV

Sesame Seeds (Whole)

49.7 g64% DV

Sesame Seeds (Whole) provides 49.7 g vs 1.9 g in Quinoa (Cooked) (+47.8 g, +2487%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

0.87 g2% DV

Sesame Seeds (Whole)

0.30 g1% DV

Quinoa (Cooked) provides 0.87 g vs 0.30 g in Sesame Seeds (Whole) (+0.57 g, +190%).

Vitamins12 nutrients

Vitamin CSimilar

Quinoa (Cooked)

0 mg

Sesame Seeds (Whole)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

Quinoa (Cooked)

1.0 µg

Sesame Seeds (Whole)

0 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

0.63 mg4% DV

Sesame Seeds (Whole)

0.25 mg2% DV

Quinoa (Cooked) provides 0.63 mg vs 0.25 mg in Sesame Seeds (Whole) (+0.38 mg, +152%).

Vitamin KSimilar

Quinoa (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

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

Folate (DFE)Sesame Seeds (Whole) higher

Quinoa (Cooked)

42 µg11% DV

Sesame Seeds (Whole)

97 µg24% DV

Sesame Seeds (Whole) provides 97 µg vs 42 µg in Quinoa (Cooked) (+55 µg, +131%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Quinoa (Cooked)

0.11 mg9% DV

Sesame Seeds (Whole)

0.79 mg66% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.11 mg in Quinoa (Cooked) (+0.68 mg, +639%).

Riboflavin (Vitamin B2)Sesame Seeds (Whole) higher

Quinoa (Cooked)

0.11 mg8% DV

Sesame Seeds (Whole)

0.25 mg19% DV

Sesame Seeds (Whole) provides 0.25 mg vs 0.11 mg in Quinoa (Cooked) (+0.14 mg, +125%).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Quinoa (Cooked)

0.41 mg3% DV

Sesame Seeds (Whole)

4.5 mg28% DV

Sesame Seeds (Whole) provides 4.5 mg vs 0.41 mg in Quinoa (Cooked) (+4.1 mg, +996%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.23 mg5% DV

Sesame Seeds (Whole)

0.05 mg1% DV

Quinoa (Cooked) provides 0.23 mg vs 0.05 mg in Sesame Seeds (Whole) (+0.18 mg, +356%).

Vitamin B6Sesame Seeds (Whole) higher

Quinoa (Cooked)

0.12 mg7% DV

Sesame Seeds (Whole)

0.79 mg46% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.12 mg in Quinoa (Cooked) (+0.67 mg, +542%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

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

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Quinoa (Cooked)

7.0 mg

Sesame Seeds (Whole)

11.0 mg

Sesame Seeds (Whole) provides 11.0 mg vs 7.0 mg in Quinoa (Cooked) (+4.0 mg, +57%).

PotassiumSesame Seeds (Whole) higher

Quinoa (Cooked)

172 mg4% DV

Sesame Seeds (Whole)

468 mg10% DV

Sesame Seeds (Whole) provides 468 mg vs 172 mg in Quinoa (Cooked) (+296 mg, +172%).

CalciumSesame Seeds (Whole) higher

Quinoa (Cooked)

17.0 mg1% DV

Sesame Seeds (Whole)

975 mg75% DV

Sesame Seeds (Whole) provides 975 mg vs 17.0 mg in Quinoa (Cooked) (+958 mg, +5635%).

IronSesame Seeds (Whole) higher

Quinoa (Cooked)

1.5 mg8% DV

Sesame Seeds (Whole)

14.6 mg81% DV

Sesame Seeds (Whole) provides 14.6 mg vs 1.5 mg in Quinoa (Cooked) (+13.1 mg, +877%).

MagnesiumSesame Seeds (Whole) higher

Quinoa (Cooked)

64.0 mg15% DV

Sesame Seeds (Whole)

351 mg84% DV

Sesame Seeds (Whole) provides 351 mg vs 64.0 mg in Quinoa (Cooked) (+287 mg, +448%).

PhosphorusSesame Seeds (Whole) higher

Quinoa (Cooked)

152 mg12% DV

Sesame Seeds (Whole)

629 mg50% DV

Sesame Seeds (Whole) provides 629 mg vs 152 mg in Quinoa (Cooked) (+477 mg, +314%).

ZincSesame Seeds (Whole) higher

Quinoa (Cooked)

1.1 mg10% DV

Sesame Seeds (Whole)

7.8 mg70% DV

Sesame Seeds (Whole) provides 7.8 mg vs 1.1 mg in Quinoa (Cooked) (+6.7 mg, +611%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Quinoa (Cooked)

0.23 g1% DV

Sesame Seeds (Whole)

7.0 g35% DV

Sesame Seeds (Whole) provides 7.0 g vs 0.23 g in Quinoa (Cooked) (+6.7 g, +2926%).

Nutrient

Quinoa (Cooked)185 g (1 cup cooked (185 g))

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

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

222 kcal11% DV

Sesame Seeds (Whole)

52 kcal3% DV

Quinoa (Cooked) provides 222 kcal vs 52 kcal in Sesame Seeds (Whole) (+170 kcal, +330%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

8.1 g16% DV

Sesame Seeds (Whole)

1.6 g3% DV

Quinoa (Cooked) provides 8.1 g vs 1.6 g in Sesame Seeds (Whole) (+6.5 g, +410%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

39.4 g14% DV

Sesame Seeds (Whole)

2.1 g1% DV

Quinoa (Cooked) provides 39.4 g vs 2.1 g in Sesame Seeds (Whole) (+37.3 g, +1767%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

5.2 g19% DV

Sesame Seeds (Whole)

1.1 g4% DV

Quinoa (Cooked) provides 5.2 g vs 1.1 g in Sesame Seeds (Whole) (+4.1 g, +388%).

Total FatSesame Seeds (Whole) higher

Quinoa (Cooked)

3.6 g5% DV

Sesame Seeds (Whole)

4.5 g6% DV

Sesame Seeds (Whole) provides 4.5 g vs 3.6 g in Quinoa (Cooked) (+0.92 g, +26%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 g3% DV

Sesame Seeds (Whole)

0.03 g

Quinoa (Cooked) provides 1.6 g vs 0.03 g in Sesame Seeds (Whole) (+1.6 g, +5861%).

Vitamins12 nutrients

Vitamin CSimilar

Quinoa (Cooked)

0 mg

Sesame Seeds (Whole)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

Quinoa (Cooked)

1.9 µg

Sesame Seeds (Whole)

0 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg8% DV

Sesame Seeds (Whole)

0.02 mg

Quinoa (Cooked) provides 1.2 mg vs 0.02 mg in Sesame Seeds (Whole) (+1.1 mg, +5080%).

Vitamin KSimilar

Quinoa (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

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

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

78 µg19% DV

Sesame Seeds (Whole)

8.7 µg2% DV

Quinoa (Cooked) provides 78 µg vs 8.7 µg in Sesame Seeds (Whole) (+69 µg, +790%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Sesame Seeds (Whole)

0.07 mg6% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.07 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Sesame Seeds (Whole)

0.02 mg2% DV

Quinoa (Cooked) provides 0.20 mg vs 0.02 mg in Sesame Seeds (Whole) (+0.18 mg, +815%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Quinoa (Cooked)

0.76 mg5% DV

Sesame Seeds (Whole)

0.41 mg3% DV

Quinoa (Cooked) provides 0.76 mg vs 0.41 mg in Sesame Seeds (Whole) (+0.36 mg, +88%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.42 mg8% DV

Sesame Seeds (Whole)

0.00 mg

Quinoa (Cooked) provides 0.42 mg vs 0.00 mg in Sesame Seeds (Whole) (+0.42 mg, +9273%).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.23 mg13% DV

Sesame Seeds (Whole)

0.07 mg4% DV

Quinoa (Cooked) provides 0.23 mg vs 0.07 mg in Sesame Seeds (Whole) (+0.16 mg, +220%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

13.0 mg1% DV

Sesame Seeds (Whole)

0.99 mg

Quinoa (Cooked) provides 13.0 mg vs 0.99 mg in Sesame Seeds (Whole) (+12.0 mg, +1208%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

318 mg7% DV

Sesame Seeds (Whole)

42.1 mg1% DV

Quinoa (Cooked) provides 318 mg vs 42.1 mg in Sesame Seeds (Whole) (+276 mg, +655%).

CalciumSesame Seeds (Whole) higher

Quinoa (Cooked)

31.5 mg2% DV

Sesame Seeds (Whole)

87.8 mg7% DV

Sesame Seeds (Whole) provides 87.8 mg vs 31.5 mg in Quinoa (Cooked) (+56.3 mg, +179%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 mg15% DV

Sesame Seeds (Whole)

1.3 mg7% DV

Quinoa (Cooked) provides 2.8 mg vs 1.3 mg in Sesame Seeds (Whole) (+1.4 mg, +111%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

118 mg28% DV

Sesame Seeds (Whole)

31.6 mg8% DV

Quinoa (Cooked) provides 118 mg vs 31.6 mg in Sesame Seeds (Whole) (+86.8 mg, +275%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

281 mg22% DV

Sesame Seeds (Whole)

56.6 mg5% DV

Quinoa (Cooked) provides 281 mg vs 56.6 mg in Sesame Seeds (Whole) (+225 mg, +397%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.0 mg18% DV

Sesame Seeds (Whole)

0.70 mg6% DV

Quinoa (Cooked) provides 2.0 mg vs 0.70 mg in Sesame Seeds (Whole) (+1.3 mg, +189%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Quinoa (Cooked)

0.43 g2% DV

Sesame Seeds (Whole)

0.63 g3% DV

Sesame Seeds (Whole) provides 0.63 g vs 0.43 g in Quinoa (Cooked) (+0.20 g, +47%).

Nutrient

Quinoa (Cooked)Amount per 100 kcal (83 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

100 kcal5% DV

Sesame Seeds (Whole)

97 kcal5% DV

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

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

3.7 g7% DV

Sesame Seeds (Whole)

3.0 g6% DV

Quinoa (Cooked) provides 3.7 g vs 3.0 g in Sesame Seeds (Whole) (+0.64 g, +21%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

17.7 g6% DV

Sesame Seeds (Whole)

4.0 g1% DV

Quinoa (Cooked) provides 17.7 g vs 4.0 g in Sesame Seeds (Whole) (+13.7 g, +343%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

2.3 g8% DV

Sesame Seeds (Whole)

2.0 g7% DV

Quinoa (Cooked) provides 2.3 g vs 2.0 g in Sesame Seeds (Whole) (+0.32 g, +16%).

Total FatSesame Seeds (Whole) higher

Quinoa (Cooked)

1.6 g2% DV

Sesame Seeds (Whole)

8.4 g11% DV

Sesame Seeds (Whole) provides 8.4 g vs 1.6 g in Quinoa (Cooked) (+6.9 g, +430%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

0.72 g1% DV

Sesame Seeds (Whole)

0.05 g

Quinoa (Cooked) provides 0.72 g vs 0.05 g in Sesame Seeds (Whole) (+0.67 g, +1316%).

Vitamins12 nutrients

Vitamin CSimilar

Quinoa (Cooked)

0 mg

Sesame Seeds (Whole)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

Quinoa (Cooked)

0.8 µg

Sesame Seeds (Whole)

0 µg

Quinoa (Cooked) has higher vitamin a (rae) (0.8 µg vs 0 µg).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

0.52 mg3% DV

Sesame Seeds (Whole)

0.04 mg

Quinoa (Cooked) provides 0.52 mg vs 0.04 mg in Sesame Seeds (Whole) (+0.48 mg, +1130%).

Vitamin KSimilar

Quinoa (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

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

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

35 µg9% DV

Sesame Seeds (Whole)

16 µg4% DV

Quinoa (Cooked) provides 35 µg vs 16 µg in Sesame Seeds (Whole) (+18 µg, +111%).

Thiamin (Vitamin B1)Similar

Quinoa (Cooked)

0.09 mg7% DV

Sesame Seeds (Whole)

0.13 mg11% DV

Both Quinoa (Cooked) and Sesame Seeds (Whole) provide similar amounts of thiamin (vitamin b1) (0.09 mg).

Riboflavin (Vitamin B2)Similar

Quinoa (Cooked)

0.09 mg7% DV

Sesame Seeds (Whole)

0.04 mg3% DV

Both Quinoa (Cooked) and Sesame Seeds (Whole) provide similar amounts of riboflavin (vitamin b2) (0.09 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Quinoa (Cooked)

0.34 mg2% DV

Sesame Seeds (Whole)

0.77 mg5% DV

Sesame Seeds (Whole) provides 0.77 mg vs 0.34 mg in Quinoa (Cooked) (+0.43 mg, +124%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.19 mg4% DV

Sesame Seeds (Whole)

0.01 mg

Quinoa (Cooked) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.01 mg).

Vitamin B6Similar

Quinoa (Cooked)

0.10 mg6% DV

Sesame Seeds (Whole)

0.13 mg8% DV

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

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

5.8 mg

Sesame Seeds (Whole)

1.9 mg

Quinoa (Cooked) provides 5.8 mg vs 1.9 mg in Sesame Seeds (Whole) (+3.9 mg, +211%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

143 mg3% DV

Sesame Seeds (Whole)

79.6 mg2% DV

Quinoa (Cooked) provides 143 mg vs 79.6 mg in Sesame Seeds (Whole) (+63.2 mg, +79%).

CalciumSesame Seeds (Whole) higher

Quinoa (Cooked)

14.1 mg1% DV

Sesame Seeds (Whole)

166 mg13% DV

Sesame Seeds (Whole) provides 166 mg vs 14.1 mg in Quinoa (Cooked) (+152 mg, +1075%).

IronSesame Seeds (Whole) higher

Quinoa (Cooked)

1.2 mg7% DV

Sesame Seeds (Whole)

2.5 mg14% DV

Sesame Seeds (Whole) provides 2.5 mg vs 1.2 mg in Quinoa (Cooked) (+1.2 mg, +100%).

MagnesiumSesame Seeds (Whole) higher

Quinoa (Cooked)

53.1 mg13% DV

Sesame Seeds (Whole)

59.7 mg14% DV

Sesame Seeds (Whole) provides 59.7 mg vs 53.1 mg in Quinoa (Cooked) (+6.6 mg, +12%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

126 mg10% DV

Sesame Seeds (Whole)

107 mg9% DV

Quinoa (Cooked) provides 126 mg vs 107 mg in Sesame Seeds (Whole) (+19.2 mg, +18%).

ZincSesame Seeds (Whole) higher

Quinoa (Cooked)

0.90 mg8% DV

Sesame Seeds (Whole)

1.3 mg12% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.90 mg in Quinoa (Cooked) (+0.41 mg, +46%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Quinoa (Cooked)

0.19 g1% DV

Sesame Seeds (Whole)

1.2 g6% DV

Sesame Seeds (Whole) provides 1.2 g vs 0.19 g in Quinoa (Cooked) (+0.99 g, +520%).

Nutrient

Quinoa (Cooked)Normalized to 300 kcal (250 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

300 kcal15% DV

Sesame Seeds (Whole)

298 kcal15% DV

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

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

11.0 g22% DV

Sesame Seeds (Whole)

9.2 g18% DV

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

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

53.3 g19% DV

Sesame Seeds (Whole)

12.2 g4% DV

Quinoa (Cooked) provides 53.3 g vs 12.2 g in Sesame Seeds (Whole) (+41.1 g, +337%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

7.0 g25% DV

Sesame Seeds (Whole)

6.1 g22% DV

Quinoa (Cooked) provides 7.0 g vs 6.1 g in Sesame Seeds (Whole) (+0.86 g, +14%).

Total FatSesame Seeds (Whole) higher

Quinoa (Cooked)

4.8 g6% DV

Sesame Seeds (Whole)

25.8 g33% DV

Sesame Seeds (Whole) provides 25.8 g vs 4.8 g in Quinoa (Cooked) (+21.0 g, +438%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

2.2 g4% DV

Sesame Seeds (Whole)

0.16 g

Quinoa (Cooked) provides 2.2 g vs 0.16 g in Sesame Seeds (Whole) (+2.0 g, +1294%).

Vitamins12 nutrients

Vitamin CSimilar

Quinoa (Cooked)

0 mg

Sesame Seeds (Whole)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

Quinoa (Cooked)

2.5 µg

Sesame Seeds (Whole)

0 µg

Quinoa (Cooked) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 mg11% DV

Sesame Seeds (Whole)

0.13 mg1% DV

Quinoa (Cooked) provides 1.6 mg vs 0.13 mg in Sesame Seeds (Whole) (+1.4 mg, +1112%).

Vitamin KSimilar

Quinoa (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

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

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

105 µg26% DV

Sesame Seeds (Whole)

50 µg13% DV

Quinoa (Cooked) provides 105 µg vs 50 µg in Sesame Seeds (Whole) (+55 µg, +108%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Quinoa (Cooked)

0.27 mg22% DV

Sesame Seeds (Whole)

0.41 mg34% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.27 mg in Quinoa (Cooked) (+0.14 mg, +54%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.28 mg21% DV

Sesame Seeds (Whole)

0.13 mg10% DV

Quinoa (Cooked) provides 0.28 mg vs 0.13 mg in Sesame Seeds (Whole) (+0.15 mg, +114%).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Quinoa (Cooked)

1.0 mg6% DV

Sesame Seeds (Whole)

2.3 mg15% DV

Sesame Seeds (Whole) provides 2.3 mg vs 1.0 mg in Quinoa (Cooked) (+1.3 mg, +128%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.57 mg11% DV

Sesame Seeds (Whole)

0.03 mg1% DV

Quinoa (Cooked) provides 0.57 mg vs 0.03 mg in Sesame Seeds (Whole) (+0.54 mg, +2092%).

Vitamin B6Sesame Seeds (Whole) higher

Quinoa (Cooked)

0.31 mg18% DV

Sesame Seeds (Whole)

0.41 mg24% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.31 mg in Quinoa (Cooked) (+0.10 mg, +34%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

17.5 mg1% DV

Sesame Seeds (Whole)

5.7 mg

Quinoa (Cooked) provides 17.5 mg vs 5.7 mg in Sesame Seeds (Whole) (+11.8 mg, +206%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

430 mg9% DV

Sesame Seeds (Whole)

243 mg5% DV

Quinoa (Cooked) provides 430 mg vs 243 mg in Sesame Seeds (Whole) (+187 mg, +77%).

CalciumSesame Seeds (Whole) higher

Quinoa (Cooked)

42.5 mg3% DV

Sesame Seeds (Whole)

507 mg39% DV

Sesame Seeds (Whole) provides 507 mg vs 42.5 mg in Quinoa (Cooked) (+465 mg, +1093%).

IronSesame Seeds (Whole) higher

Quinoa (Cooked)

3.7 mg21% DV

Sesame Seeds (Whole)

7.6 mg42% DV

Sesame Seeds (Whole) provides 7.6 mg vs 3.7 mg in Quinoa (Cooked) (+3.8 mg, +103%).

MagnesiumSesame Seeds (Whole) higher

Quinoa (Cooked)

160 mg38% DV

Sesame Seeds (Whole)

183 mg43% DV

Sesame Seeds (Whole) provides 183 mg vs 160 mg in Quinoa (Cooked) (+22.5 mg, +14%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

380 mg30% DV

Sesame Seeds (Whole)

327 mg26% DV

Quinoa (Cooked) provides 380 mg vs 327 mg in Sesame Seeds (Whole) (+52.9 mg, +16%).

ZincSesame Seeds (Whole) higher

Quinoa (Cooked)

2.7 mg25% DV

Sesame Seeds (Whole)

4.0 mg37% DV

Sesame Seeds (Whole) provides 4.0 mg vs 2.7 mg in Quinoa (Cooked) (+1.3 mg, +48%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Quinoa (Cooked)

0.58 g3% DV

Sesame Seeds (Whole)

3.6 g18% DV

Sesame Seeds (Whole) provides 3.6 g vs 0.58 g in Quinoa (Cooked) (+3.0 g, +529%).

Quinoa (Cooked) vs Sesame Seeds (Whole)

Quinoa (Cooked)

Sesame Seeds (Whole)

Nutritional Takeaways

Comparison Summary