Side-by-Side Comparison

Sesame Seeds (Whole) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

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

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-96%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 573 kcal, 550 kcal less).

Higher Protein

+520%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 17.7 g vs 2.9 g in Spinach (Raw) (+14.9 g, +520%).

Higher Dietary Fiber

+436%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 11.8 g vs 2.2 g in Spinach (Raw) (+9.6 g, +436%).

Higher Vitamin C

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 0 mg in Sesame Seeds (Whole) (+28.1 mg).

Comparing per 100 g standard edible portion.

Nutrient

Sesame Seeds (Whole)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

573 kcal29% DV

Spinach (Raw)

23 kcal1% DV

Sesame Seeds (Whole) provides 573 kcal vs 23 kcal in Spinach (Raw) (+550 kcal, +2391%).

ProteinSesame Seeds (Whole) higher

Sesame Seeds (Whole)

17.7 g35% DV

Spinach (Raw)

2.9 g6% DV

Sesame Seeds (Whole) provides 17.7 g vs 2.9 g in Spinach (Raw) (+14.9 g, +520%).

CarbohydratesSesame Seeds (Whole) higher

Sesame Seeds (Whole)

23.5 g9% DV

Spinach (Raw)

3.6 g1% DV

Sesame Seeds (Whole) provides 23.5 g vs 3.6 g in Spinach (Raw) (+19.8 g, +546%).

Dietary FiberSesame Seeds (Whole) higher

Sesame Seeds (Whole)

11.8 g42% DV

Spinach (Raw)

2.2 g8% DV

Sesame Seeds (Whole) provides 11.8 g vs 2.2 g in Spinach (Raw) (+9.6 g, +436%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

49.7 g64% DV

Spinach (Raw)

0.39 g1% DV

Sesame Seeds (Whole) provides 49.7 g vs 0.39 g in Spinach (Raw) (+49.3 g, +12636%).

Total SugarsSpinach (Raw) higher

Sesame Seeds (Whole)

0.30 g1% DV

Spinach (Raw)

0.42 g1% DV

Spinach (Raw) provides 0.42 g vs 0.30 g in Sesame Seeds (Whole) (+0.12 g, +40%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Sesame Seeds (Whole)

0 mg

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) has higher vitamin c (28.1 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Sesame Seeds (Whole)

0 µg

Spinach (Raw)

469 µg52% DV

Spinach (Raw) has higher vitamin a (rae) (469 µg vs 0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Sesame Seeds (Whole)

0.25 mg2% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.25 mg in Sesame Seeds (Whole) (+1.8 mg, +712%).

Vitamin KSpinach (Raw) higher

Sesame Seeds (Whole)

0 µg

Spinach (Raw)

483 µg402% DV

Spinach (Raw) has higher vitamin k (483 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Sesame Seeds (Whole)

97 µg24% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 97 µg in Sesame Seeds (Whole) (+97 µg, +100%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.79 mg66% DV

Spinach (Raw)

0.08 mg7% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.08 mg in Spinach (Raw) (+0.71 mg, +914%).

Riboflavin (Vitamin B2)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.25 mg19% DV

Spinach (Raw)

0.19 mg15% DV

Sesame Seeds (Whole) provides 0.25 mg vs 0.19 mg in Spinach (Raw) (+0.06 mg, +31%).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

4.5 mg28% DV

Spinach (Raw)

0.72 mg5% DV

Sesame Seeds (Whole) provides 4.5 mg vs 0.72 mg in Spinach (Raw) (+3.8 mg, +524%).

Pantothenic Acid (B5)Similar

Sesame Seeds (Whole)

0.05 mg1% DV

Spinach (Raw)

0.07 mg1% DV

Both Sesame Seeds (Whole) and Spinach (Raw) provide similar amounts of pantothenic acid (b5) (0.05 mg).

Vitamin B6Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.79 mg46% DV

Spinach (Raw)

0.20 mg11% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.20 mg in Spinach (Raw) (+0.60 mg, +305%).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Sesame Seeds (Whole)

11.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 11.0 mg in Sesame Seeds (Whole) (+68.0 mg, +618%).

PotassiumSpinach (Raw) higher

Sesame Seeds (Whole)

468 mg10% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 468 mg in Sesame Seeds (Whole) (+90.0 mg, +19%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

975 mg75% DV

Spinach (Raw)

99.0 mg8% DV

Sesame Seeds (Whole) provides 975 mg vs 99.0 mg in Spinach (Raw) (+876 mg, +885%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

14.6 mg81% DV

Spinach (Raw)

2.7 mg15% DV

Sesame Seeds (Whole) provides 14.6 mg vs 2.7 mg in Spinach (Raw) (+11.8 mg, +437%).

MagnesiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

351 mg84% DV

Spinach (Raw)

79.0 mg19% DV

Sesame Seeds (Whole) provides 351 mg vs 79.0 mg in Spinach (Raw) (+272 mg, +344%).

PhosphorusSesame Seeds (Whole) higher

Sesame Seeds (Whole)

629 mg50% DV

Spinach (Raw)

49.0 mg4% DV

Sesame Seeds (Whole) provides 629 mg vs 49.0 mg in Spinach (Raw) (+580 mg, +1184%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

7.8 mg70% DV

Spinach (Raw)

0.53 mg5% DV

Sesame Seeds (Whole) provides 7.8 mg vs 0.53 mg in Spinach (Raw) (+7.2 mg, +1362%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

7.0 g35% DV

Spinach (Raw)

0.06 g

Sesame Seeds (Whole) provides 7.0 g vs 0.06 g in Spinach (Raw) (+6.9 g, +10948%).

Nutrient

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

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

52 kcal3% DV

Spinach (Raw)

7 kcal

Sesame Seeds (Whole) provides 52 kcal vs 7 kcal in Spinach (Raw) (+45 kcal, +647%).

ProteinSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.6 g3% DV

Spinach (Raw)

0.86 g2% DV

Sesame Seeds (Whole) provides 1.6 g vs 0.86 g in Spinach (Raw) (+0.74 g, +86%).

CarbohydratesSesame Seeds (Whole) higher

Sesame Seeds (Whole)

2.1 g1% DV

Spinach (Raw)

1.1 g

Sesame Seeds (Whole) provides 2.1 g vs 1.1 g in Spinach (Raw) (+1.0 g, +94%).

Dietary FiberSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.1 g4% DV

Spinach (Raw)

0.66 g2% DV

Sesame Seeds (Whole) provides 1.1 g vs 0.66 g in Spinach (Raw) (+0.40 g, +61%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

4.5 g6% DV

Spinach (Raw)

0.12 g

Sesame Seeds (Whole) provides 4.5 g vs 0.12 g in Spinach (Raw) (+4.4 g, +3721%).

Total SugarsSpinach (Raw) higher

Sesame Seeds (Whole)

0.03 g

Spinach (Raw)

0.13 g

Spinach (Raw) provides slightly more total sugars (0.13 g vs 0.03 g).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Sesame Seeds (Whole)

0 mg

Spinach (Raw)

8.4 mg9% DV

Spinach (Raw) has higher vitamin c (8.4 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Sesame Seeds (Whole)

0 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) has higher vitamin a (rae) (141 µg vs 0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Sesame Seeds (Whole)

0.02 mg

Spinach (Raw)

0.61 mg4% DV

Spinach (Raw) provides 0.61 mg vs 0.02 mg in Sesame Seeds (Whole) (+0.59 mg, +2607%).

Vitamin KSpinach (Raw) higher

Sesame Seeds (Whole)

0 µg

Spinach (Raw)

145 µg121% DV

Spinach (Raw) has higher vitamin k (145 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Sesame Seeds (Whole)

8.7 µg2% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 8.7 µg in Sesame Seeds (Whole) (+49 µg, +567%).

Thiamin (Vitamin B1)Similar

Sesame Seeds (Whole)

0.07 mg6% DV

Spinach (Raw)

0.02 mg2% DV

Both Sesame Seeds (Whole) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Sesame Seeds (Whole)

0.02 mg2% DV

Spinach (Raw)

0.06 mg4% DV

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

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.41 mg3% DV

Spinach (Raw)

0.22 mg1% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.22 mg in Spinach (Raw) (+0.19 mg, +87%).

Pantothenic Acid (B5)Similar

Sesame Seeds (Whole)

0.00 mg

Spinach (Raw)

0.02 mg

Both Sesame Seeds (Whole) and Spinach (Raw) provide similar amounts of pantothenic acid (b5) (0.00 mg).

Vitamin B6Similar

Sesame Seeds (Whole)

0.07 mg4% DV

Spinach (Raw)

0.06 mg3% DV

Both Sesame Seeds (Whole) and Spinach (Raw) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Sesame Seeds (Whole)

0.99 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 0.99 mg in Sesame Seeds (Whole) (+22.7 mg, +2294%).

PotassiumSpinach (Raw) higher

Sesame Seeds (Whole)

42.1 mg1% DV

Spinach (Raw)

167 mg4% DV

Spinach (Raw) provides 167 mg vs 42.1 mg in Sesame Seeds (Whole) (+125 mg, +297%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

87.8 mg7% DV

Spinach (Raw)

29.7 mg2% DV

Sesame Seeds (Whole) provides 87.8 mg vs 29.7 mg in Spinach (Raw) (+58.1 mg, +195%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.3 mg7% DV

Spinach (Raw)

0.81 mg5% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.81 mg in Spinach (Raw) (+0.50 mg, +61%).

MagnesiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

31.6 mg8% DV

Spinach (Raw)

23.7 mg6% DV

Sesame Seeds (Whole) provides 31.6 mg vs 23.7 mg in Spinach (Raw) (+7.9 mg, +33%).

PhosphorusSesame Seeds (Whole) higher

Sesame Seeds (Whole)

56.6 mg5% DV

Spinach (Raw)

14.7 mg1% DV

Sesame Seeds (Whole) provides 56.6 mg vs 14.7 mg in Spinach (Raw) (+41.9 mg, +285%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.70 mg6% DV

Spinach (Raw)

0.16 mg1% DV

Sesame Seeds (Whole) provides 0.70 mg vs 0.16 mg in Spinach (Raw) (+0.54 mg, +339%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.63 g3% DV

Spinach (Raw)

0.02 g

Sesame Seeds (Whole) provides 0.63 g vs 0.02 g in Spinach (Raw) (+0.61 g, +3214%).

Nutrient

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

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Sesame Seeds (Whole)

97 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Sesame Seeds (Whole) and Spinach (Raw) provide similar amounts of calories (energy) (97 kcal).

ProteinSpinach (Raw) higher

Sesame Seeds (Whole)

3.0 g6% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 3.0 g in Sesame Seeds (Whole) (+9.4 g, +313%).

CarbohydratesSpinach (Raw) higher

Sesame Seeds (Whole)

4.0 g1% DV

Spinach (Raw)

15.8 g6% DV

Spinach (Raw) provides 15.8 g vs 4.0 g in Sesame Seeds (Whole) (+11.8 g, +296%).

Dietary FiberSpinach (Raw) higher

Sesame Seeds (Whole)

2.0 g7% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 2.0 g in Sesame Seeds (Whole) (+7.6 g, +377%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

8.4 g11% DV

Spinach (Raw)

1.7 g2% DV

Sesame Seeds (Whole) provides 8.4 g vs 1.7 g in Spinach (Raw) (+6.7 g, +398%).

Total SugarsSpinach (Raw) higher

Sesame Seeds (Whole)

0.05 g

Spinach (Raw)

1.8 g4% DV

Spinach (Raw) provides 1.8 g vs 0.05 g in Sesame Seeds (Whole) (+1.8 g, +3482%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Sesame Seeds (Whole)

0 mg

Spinach (Raw)

122 mg136% DV

Spinach (Raw) has higher vitamin c (122 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Sesame Seeds (Whole)

0 µg

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) has higher vitamin a (rae) (2,040 µg vs 0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Sesame Seeds (Whole)

0.04 mg

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.04 mg in Sesame Seeds (Whole) (+8.8 mg, +20678%).

Vitamin KSpinach (Raw) higher

Sesame Seeds (Whole)

0 µg

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) has higher vitamin k (2,101 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Sesame Seeds (Whole)

16 µg4% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 16 µg in Sesame Seeds (Whole) (+827 µg, +5018%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Sesame Seeds (Whole)

0.13 mg11% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.13 mg in Sesame Seeds (Whole) (+0.20 mg, +152%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Sesame Seeds (Whole)

0.04 mg3% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.04 mg in Sesame Seeds (Whole) (+0.78 mg, +1858%).

Niacin (Vitamin B3)Spinach (Raw) higher

Sesame Seeds (Whole)

0.77 mg5% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.77 mg in Sesame Seeds (Whole) (+2.4 mg, +310%).

Pantothenic Acid (B5)Spinach (Raw) higher

Sesame Seeds (Whole)

0.01 mg

Spinach (Raw)

0.28 mg6% DV

Spinach (Raw) provides 0.28 mg vs 0.01 mg in Sesame Seeds (Whole) (+0.27 mg, +3226%).

Vitamin B6Spinach (Raw) higher

Sesame Seeds (Whole)

0.13 mg8% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.13 mg in Sesame Seeds (Whole) (+0.71 mg, +532%).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Sesame Seeds (Whole)

1.9 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 1.9 mg in Sesame Seeds (Whole) (+342 mg, +18277%).

PotassiumSpinach (Raw) higher

Sesame Seeds (Whole)

79.6 mg2% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 79.6 mg in Sesame Seeds (Whole) (+2,348 mg, +2951%).

CalciumSpinach (Raw) higher

Sesame Seeds (Whole)

166 mg13% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 166 mg in Sesame Seeds (Whole) (+265 mg, +160%).

IronSpinach (Raw) higher

Sesame Seeds (Whole)

2.5 mg14% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 2.5 mg in Sesame Seeds (Whole) (+9.3 mg, +377%).

MagnesiumSpinach (Raw) higher

Sesame Seeds (Whole)

59.7 mg14% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 59.7 mg in Sesame Seeds (Whole) (+284 mg, +476%).

PhosphorusSpinach (Raw) higher

Sesame Seeds (Whole)

107 mg9% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 107 mg in Sesame Seeds (Whole) (+106 mg, +99%).

ZincSpinach (Raw) higher

Sesame Seeds (Whole)

1.3 mg12% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 1.3 mg in Sesame Seeds (Whole) (+0.99 mg, +75%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.2 g6% DV

Spinach (Raw)

0.27 g1% DV

Sesame Seeds (Whole) provides 1.2 g vs 0.27 g in Spinach (Raw) (+0.91 g, +332%).

Nutrient

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

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Sesame Seeds (Whole)

298 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Sesame Seeds (Whole) and Spinach (Raw) provide similar amounts of calories (energy) (298 kcal).

ProteinSpinach (Raw) higher

Sesame Seeds (Whole)

9.2 g18% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 9.2 g in Sesame Seeds (Whole) (+28.1 g, +305%).

CarbohydratesSpinach (Raw) higher

Sesame Seeds (Whole)

12.2 g4% DV

Spinach (Raw)

47.3 g17% DV

Spinach (Raw) provides 47.3 g vs 12.2 g in Sesame Seeds (Whole) (+35.1 g, +288%).

Dietary FiberSpinach (Raw) higher

Sesame Seeds (Whole)

6.1 g22% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 6.1 g in Sesame Seeds (Whole) (+22.6 g, +368%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

25.8 g33% DV

Spinach (Raw)

5.1 g7% DV

Sesame Seeds (Whole) provides 25.8 g vs 5.1 g in Spinach (Raw) (+20.7 g, +408%).

Total SugarsSpinach (Raw) higher

Sesame Seeds (Whole)

0.16 g

Spinach (Raw)

5.5 g11% DV

Spinach (Raw) provides 5.5 g vs 0.16 g in Sesame Seeds (Whole) (+5.3 g, +3411%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Sesame Seeds (Whole)

0 mg

Spinach (Raw)

366 mg407% DV

Spinach (Raw) has higher vitamin c (366 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Sesame Seeds (Whole)

0 µg

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) has higher vitamin a (rae) (6,116 µg vs 0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Sesame Seeds (Whole)

0.13 mg1% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 0.13 mg in Sesame Seeds (Whole) (+26.3 mg, +20262%).

Vitamin KSpinach (Raw) higher

Sesame Seeds (Whole)

0 µg

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) has higher vitamin k (6,297 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Sesame Seeds (Whole)

50 µg13% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 50 µg in Sesame Seeds (Whole) (+2,479 µg, +4915%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Sesame Seeds (Whole)

0.41 mg34% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.41 mg in Sesame Seeds (Whole) (+0.61 mg, +147%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Sesame Seeds (Whole)

0.13 mg10% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.13 mg in Sesame Seeds (Whole) (+2.3 mg, +1819%).

Niacin (Vitamin B3)Spinach (Raw) higher

Sesame Seeds (Whole)

2.3 mg15% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 2.3 mg in Sesame Seeds (Whole) (+7.1 mg, +302%).

Pantothenic Acid (B5)Spinach (Raw) higher

Sesame Seeds (Whole)

0.03 mg1% DV

Spinach (Raw)

0.85 mg17% DV

Spinach (Raw) provides 0.85 mg vs 0.03 mg in Sesame Seeds (Whole) (+0.82 mg, +3160%).

Vitamin B6Spinach (Raw) higher

Sesame Seeds (Whole)

0.41 mg24% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.41 mg in Sesame Seeds (Whole) (+2.1 mg, +519%).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Sesame Seeds (Whole)

5.7 mg

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 5.7 mg in Sesame Seeds (Whole) (+1,024 mg, +17910%).

PotassiumSpinach (Raw) higher

Sesame Seeds (Whole)

243 mg5% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 243 mg in Sesame Seeds (Whole) (+7,033 mg, +2890%).

CalciumSpinach (Raw) higher

Sesame Seeds (Whole)

507 mg39% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 507 mg in Sesame Seeds (Whole) (+784 mg, +155%).

IronSpinach (Raw) higher

Sesame Seeds (Whole)

7.6 mg42% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 7.6 mg in Sesame Seeds (Whole) (+27.8 mg, +367%).

MagnesiumSpinach (Raw) higher

Sesame Seeds (Whole)

183 mg43% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 183 mg in Sesame Seeds (Whole) (+848 mg, +464%).

PhosphorusSpinach (Raw) higher

Sesame Seeds (Whole)

327 mg26% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 327 mg in Sesame Seeds (Whole) (+312 mg, +95%).

ZincSpinach (Raw) higher

Sesame Seeds (Whole)

4.0 mg37% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 4.0 mg in Sesame Seeds (Whole) (+2.9 mg, +71%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

3.6 g18% DV

Spinach (Raw)

0.82 g4% DV

Sesame Seeds (Whole) provides 3.6 g vs 0.82 g in Spinach (Raw) (+2.8 g, +341%).

Sesame Seeds (Whole) vs Spinach (Raw)

Sesame Seeds (Whole)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary