Side-by-Side Comparison

Sesame Seeds (Whole) vs Sweet Potato (Baked/Cooked)

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

Baked sweet potato split open showing vivid orange flesh with natural steam

vegetables

Sweet Potato (Baked/Cooked)

90Calories

2.0Protein

3.3Fiber

19.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-84%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) has fewer calories (energy) (90 kcal vs 573 kcal, 483 kcal less).

Higher Protein

+782%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 17.7 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+15.7 g, +782%).

Higher Dietary Fiber

+258%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 11.8 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+8.5 g, +258%).

Higher Vitamin C

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 0 mg in Sesame Seeds (Whole) (+19.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Sesame Seeds (Whole)100 g edible portion

Sweet Potato (Baked/Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

573 kcal29% DV

Sweet Potato (Baked/Cooked)

90 kcal5% DV

Sesame Seeds (Whole) provides 573 kcal vs 90 kcal in Sweet Potato (Baked/Cooked) (+483 kcal, +537%).

ProteinSesame Seeds (Whole) higher

Sesame Seeds (Whole)

17.7 g35% DV

Sweet Potato (Baked/Cooked)

2.0 g4% DV

Sesame Seeds (Whole) provides 17.7 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+15.7 g, +782%).

CarbohydratesSesame Seeds (Whole) higher

Sesame Seeds (Whole)

23.5 g9% DV

Sweet Potato (Baked/Cooked)

20.7 g8% DV

Sesame Seeds (Whole) provides 23.5 g vs 20.7 g in Sweet Potato (Baked/Cooked) (+2.7 g, +13%).

Dietary FiberSesame Seeds (Whole) higher

Sesame Seeds (Whole)

11.8 g42% DV

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Sesame Seeds (Whole) provides 11.8 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+8.5 g, +258%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

49.7 g64% DV

Sweet Potato (Baked/Cooked)

0.15 g

Sesame Seeds (Whole) provides 49.7 g vs 0.15 g in Sweet Potato (Baked/Cooked) (+49.5 g, +33013%).

Total SugarsSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.30 g1% DV

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Sweet Potato (Baked/Cooked) provides 6.5 g vs 0.30 g in Sesame Seeds (Whole) (+6.2 g, +2060%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0 mg

Sweet Potato (Baked/Cooked)

19.6 mg22% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (19.6 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0 µg

Sweet Potato (Baked/Cooked)

961 µg107% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (961 µg vs 0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Sesame Seeds (Whole) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.25 mg2% DV

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.71 mg vs 0.25 mg in Sesame Seeds (Whole) (+0.46 mg, +184%).

Vitamin KSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0 µg

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Sweet Potato (Baked/Cooked) has higher vitamin k (2.3 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

97 µg24% DV

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

Sesame Seeds (Whole) provides 97 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+91 µg, +1517%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.79 mg66% DV

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.11 mg in Sweet Potato (Baked/Cooked) (+0.68 mg, +639%).

Riboflavin (Vitamin B2)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.25 mg19% DV

Sweet Potato (Baked/Cooked)

0.11 mg8% DV

Sesame Seeds (Whole) provides 0.25 mg vs 0.11 mg in Sweet Potato (Baked/Cooked) (+0.14 mg, +133%).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

4.5 mg28% DV

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Sesame Seeds (Whole) provides 4.5 mg vs 1.5 mg in Sweet Potato (Baked/Cooked) (+3.0 mg, +204%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.05 mg1% DV

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Sweet Potato (Baked/Cooked) provides 0.88 mg vs 0.05 mg in Sesame Seeds (Whole) (+0.83 mg, +1668%).

Vitamin B6Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.79 mg46% DV

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.29 mg in Sweet Potato (Baked/Cooked) (+0.50 mg, +176%).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Sesame Seeds (Whole) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

11.0 mg

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 36.0 mg vs 11.0 mg in Sesame Seeds (Whole) (+25.0 mg, +227%).

PotassiumSimilar

Sesame Seeds (Whole)

468 mg10% DV

Sweet Potato (Baked/Cooked)

475 mg10% DV

Both Sesame Seeds (Whole) and Sweet Potato (Baked/Cooked) provide similar amounts of potassium (468 mg).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

975 mg75% DV

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Sesame Seeds (Whole) provides 975 mg vs 38.0 mg in Sweet Potato (Baked/Cooked) (+937 mg, +2466%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

14.6 mg81% DV

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

Sesame Seeds (Whole) provides 14.6 mg vs 0.69 mg in Sweet Potato (Baked/Cooked) (+13.9 mg, +2009%).

MagnesiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

351 mg84% DV

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Sesame Seeds (Whole) provides 351 mg vs 27.0 mg in Sweet Potato (Baked/Cooked) (+324 mg, +1200%).

PhosphorusSesame Seeds (Whole) higher

Sesame Seeds (Whole)

629 mg50% DV

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Sesame Seeds (Whole) provides 629 mg vs 54.0 mg in Sweet Potato (Baked/Cooked) (+575 mg, +1065%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

7.8 mg70% DV

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

Sesame Seeds (Whole) provides 7.8 mg vs 0.32 mg in Sweet Potato (Baked/Cooked) (+7.4 mg, +2322%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

7.0 g35% DV

Sweet Potato (Baked/Cooked)

0.05 g

Sesame Seeds (Whole) provides 7.0 g vs 0.05 g in Sweet Potato (Baked/Cooked) (+6.9 g, +13820%).

Nutrient

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

Sweet Potato (Baked/Cooked)114 g (1 medium baked potato (114 g))

Macronutrients6 nutrients

Calories (Energy)Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

52 kcal3% DV

Sweet Potato (Baked/Cooked)

103 kcal5% DV

Sweet Potato (Baked/Cooked) provides 103 kcal vs 52 kcal in Sesame Seeds (Whole) (+51 kcal, +99%).

ProteinSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

1.6 g3% DV

Sweet Potato (Baked/Cooked)

2.3 g5% DV

Sweet Potato (Baked/Cooked) provides 2.3 g vs 1.6 g in Sesame Seeds (Whole) (+0.70 g, +44%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

2.1 g1% DV

Sweet Potato (Baked/Cooked)

23.6 g9% DV

Sweet Potato (Baked/Cooked) provides 23.6 g vs 2.1 g in Sesame Seeds (Whole) (+21.5 g, +1019%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

1.1 g4% DV

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Sweet Potato (Baked/Cooked) provides 3.8 g vs 1.1 g in Sesame Seeds (Whole) (+2.7 g, +254%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

4.5 g6% DV

Sweet Potato (Baked/Cooked)

0.17 g

Sesame Seeds (Whole) provides 4.5 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+4.3 g, +2514%).

Total SugarsSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.03 g

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Sweet Potato (Baked/Cooked) provides 7.4 g vs 0.03 g in Sesame Seeds (Whole) (+7.4 g, +27260%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0 mg

Sweet Potato (Baked/Cooked)

22.3 mg25% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (22.3 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0 µg

Sweet Potato (Baked/Cooked)

1,096 µg122% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (1,096 µg vs 0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Sesame Seeds (Whole) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.02 mg

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.81 mg vs 0.02 mg in Sesame Seeds (Whole) (+0.79 mg, +3497%).

Vitamin KSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0 µg

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) has higher vitamin k (2.6 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

8.7 µg2% DV

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

Sesame Seeds (Whole) provides 8.7 µg vs 6.8 µg in Sweet Potato (Baked/Cooked) (+1.9 µg, +28%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.07 mg6% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.07 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.02 mg2% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.02 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.41 mg3% DV

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.41 mg in Sesame Seeds (Whole) (+1.3 mg, +317%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.00 mg

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Sweet Potato (Baked/Cooked) provides 1.0 mg vs 0.00 mg in Sesame Seeds (Whole) (+1.0 mg, +22295%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.07 mg4% DV

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.33 mg vs 0.07 mg in Sesame Seeds (Whole) (+0.25 mg, +359%).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Sesame Seeds (Whole) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.99 mg

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 0.99 mg in Sesame Seeds (Whole) (+40.1 mg, +4045%).

PotassiumSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

42.1 mg1% DV

Sweet Potato (Baked/Cooked)

542 mg12% DV

Sweet Potato (Baked/Cooked) provides 542 mg vs 42.1 mg in Sesame Seeds (Whole) (+499 mg, +1186%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

87.8 mg7% DV

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Sesame Seeds (Whole) provides 87.8 mg vs 43.3 mg in Sweet Potato (Baked/Cooked) (+44.4 mg, +103%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.3 mg7% DV

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.79 mg in Sweet Potato (Baked/Cooked) (+0.52 mg, +66%).

MagnesiumSimilar

Sesame Seeds (Whole)

31.6 mg8% DV

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Both Sesame Seeds (Whole) and Sweet Potato (Baked/Cooked) provide similar amounts of magnesium (31.6 mg).

PhosphorusSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

56.6 mg5% DV

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

Sweet Potato (Baked/Cooked) provides 61.6 mg vs 56.6 mg in Sesame Seeds (Whole) (+4.9 mg, +9%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.70 mg6% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Sesame Seeds (Whole) provides 0.70 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.33 mg, +91%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.63 g3% DV

Sweet Potato (Baked/Cooked)

0.06 g

Sesame Seeds (Whole) provides 0.63 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+0.57 g, +999%).

Nutrient

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

Sweet Potato (Baked/Cooked)Amount per 100 kcal (111 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Sesame Seeds (Whole)

97 kcal5% DV

Sweet Potato (Baked/Cooked)

100 kcal5% DV

Both Sesame Seeds (Whole) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (97 kcal).

ProteinSesame Seeds (Whole) higher

Sesame Seeds (Whole)

3.0 g6% DV

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Sesame Seeds (Whole) provides 3.0 g vs 2.2 g in Sweet Potato (Baked/Cooked) (+0.78 g, +35%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

4.0 g1% DV

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Sweet Potato (Baked/Cooked) provides 23.0 g vs 4.0 g in Sesame Seeds (Whole) (+19.0 g, +477%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

2.0 g7% DV

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Sweet Potato (Baked/Cooked) provides 3.7 g vs 2.0 g in Sesame Seeds (Whole) (+1.7 g, +83%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

8.4 g11% DV

Sweet Potato (Baked/Cooked)

0.17 g

Sesame Seeds (Whole) provides 8.4 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+8.3 g, +4971%).

Total SugarsSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.05 g

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Sweet Potato (Baked/Cooked) provides 7.2 g vs 0.05 g in Sesame Seeds (Whole) (+7.1 g, +14004%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0 mg

Sweet Potato (Baked/Cooked)

21.8 mg24% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (21.8 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0 µg

Sweet Potato (Baked/Cooked)

1,067 µg119% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (1,067 µg vs 0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Sesame Seeds (Whole) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.04 mg

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.04 mg in Sesame Seeds (Whole) (+0.75 mg, +1754%).

Vitamin KSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0 µg

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) has higher vitamin k (2.6 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

16 µg4% DV

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

Sesame Seeds (Whole) provides 16 µg vs 6.7 µg in Sweet Potato (Baked/Cooked) (+9.8 µg, +148%).

Thiamin (Vitamin B1)Similar

Sesame Seeds (Whole)

0.13 mg11% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Both Sesame Seeds (Whole) and Sweet Potato (Baked/Cooked) provide similar amounts of thiamin (vitamin b1) (0.13 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.04 mg3% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.04 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.77 mg5% DV

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.77 mg in Sesame Seeds (Whole) (+0.88 mg, +115%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.01 mg

Sweet Potato (Baked/Cooked)

0.98 mg20% DV

Sweet Potato (Baked/Cooked) provides 0.98 mg vs 0.01 mg in Sesame Seeds (Whole) (+0.97 mg, +11444%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.13 mg8% DV

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.13 mg in Sesame Seeds (Whole) (+0.18 mg, +136%).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Sesame Seeds (Whole) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

1.9 mg

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 40.0 mg vs 1.9 mg in Sesame Seeds (Whole) (+38.1 mg, +2037%).

PotassiumSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

79.6 mg2% DV

Sweet Potato (Baked/Cooked)

527 mg11% DV

Sweet Potato (Baked/Cooked) provides 527 mg vs 79.6 mg in Sesame Seeds (Whole) (+448 mg, +563%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

166 mg13% DV

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Sesame Seeds (Whole) provides 166 mg vs 42.2 mg in Sweet Potato (Baked/Cooked) (+124 mg, +293%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

2.5 mg14% DV

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

Sesame Seeds (Whole) provides 2.5 mg vs 0.77 mg in Sweet Potato (Baked/Cooked) (+1.7 mg, +223%).

MagnesiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

59.7 mg14% DV

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Sesame Seeds (Whole) provides 59.7 mg vs 30.0 mg in Sweet Potato (Baked/Cooked) (+29.7 mg, +99%).

PhosphorusSesame Seeds (Whole) higher

Sesame Seeds (Whole)

107 mg9% DV

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Sesame Seeds (Whole) provides 107 mg vs 59.9 mg in Sweet Potato (Baked/Cooked) (+47.0 mg, +78%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.3 mg12% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.96 mg, +271%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.2 g6% DV

Sweet Potato (Baked/Cooked)

0.06 g

Sesame Seeds (Whole) provides 1.2 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+1.1 g, +2032%).

Nutrient

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

Sweet Potato (Baked/Cooked)Normalized to 300 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Sesame Seeds (Whole)

298 kcal15% DV

Sweet Potato (Baked/Cooked)

300 kcal15% DV

Both Sesame Seeds (Whole) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (298 kcal).

ProteinSesame Seeds (Whole) higher

Sesame Seeds (Whole)

9.2 g18% DV

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Sesame Seeds (Whole) provides 9.2 g vs 6.7 g in Sweet Potato (Baked/Cooked) (+2.5 g, +38%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

12.2 g4% DV

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Sweet Potato (Baked/Cooked) provides 69.0 g vs 12.2 g in Sesame Seeds (Whole) (+56.8 g, +466%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

6.1 g22% DV

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Sweet Potato (Baked/Cooked) provides 11.0 g vs 6.1 g in Sesame Seeds (Whole) (+4.9 g, +79%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

25.8 g33% DV

Sweet Potato (Baked/Cooked)

0.50 g1% DV

Sesame Seeds (Whole) provides 25.8 g vs 0.50 g in Sweet Potato (Baked/Cooked) (+25.3 g, +5071%).

Total SugarsSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.16 g

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Sweet Potato (Baked/Cooked) provides 21.6 g vs 0.16 g in Sesame Seeds (Whole) (+21.4 g, +13732%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0 mg

Sweet Potato (Baked/Cooked)

65.3 mg73% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (65.3 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0 µg

Sweet Potato (Baked/Cooked)

3,200 µg356% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (3,200 µg vs 0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Sesame Seeds (Whole) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.13 mg1% DV

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Sweet Potato (Baked/Cooked) provides 2.4 mg vs 0.13 mg in Sesame Seeds (Whole) (+2.2 mg, +1719%).

Vitamin KSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0 µg

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Sweet Potato (Baked/Cooked) has higher vitamin k (7.7 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

50 µg13% DV

Sweet Potato (Baked/Cooked)

20 µg5% DV

Sesame Seeds (Whole) provides 50 µg vs 20 µg in Sweet Potato (Baked/Cooked) (+30 µg, +152%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.41 mg34% DV

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.06 mg, +15%).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.13 mg10% DV

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Sweet Potato (Baked/Cooked) provides 0.35 mg vs 0.13 mg in Sesame Seeds (Whole) (+0.22 mg, +175%).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

2.3 mg15% DV

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Sweet Potato (Baked/Cooked) provides 5.0 mg vs 2.3 mg in Sesame Seeds (Whole) (+2.6 mg, +111%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.03 mg1% DV

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 0.03 mg in Sesame Seeds (Whole) (+2.9 mg, +11222%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

0.41 mg24% DV

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Sweet Potato (Baked/Cooked) provides 0.95 mg vs 0.41 mg in Sesame Seeds (Whole) (+0.54 mg, +132%).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Sesame Seeds (Whole) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

5.7 mg

Sweet Potato (Baked/Cooked)

120 mg5% DV

Sweet Potato (Baked/Cooked) provides 120 mg vs 5.7 mg in Sesame Seeds (Whole) (+114 mg, +1996%).

PotassiumSweet Potato (Baked/Cooked) higher

Sesame Seeds (Whole)

243 mg5% DV

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Sweet Potato (Baked/Cooked) provides 1,582 mg vs 243 mg in Sesame Seeds (Whole) (+1,338 mg, +550%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

507 mg39% DV

Sweet Potato (Baked/Cooked)

127 mg10% DV

Sesame Seeds (Whole) provides 507 mg vs 127 mg in Sweet Potato (Baked/Cooked) (+380 mg, +301%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

7.6 mg42% DV

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

Sesame Seeds (Whole) provides 7.6 mg vs 2.3 mg in Sweet Potato (Baked/Cooked) (+5.3 mg, +229%).

MagnesiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

183 mg43% DV

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Sesame Seeds (Whole) provides 183 mg vs 89.9 mg in Sweet Potato (Baked/Cooked) (+92.6 mg, +103%).

PhosphorusSesame Seeds (Whole) higher

Sesame Seeds (Whole)

327 mg26% DV

Sweet Potato (Baked/Cooked)

180 mg14% DV

Sesame Seeds (Whole) provides 327 mg vs 180 mg in Sweet Potato (Baked/Cooked) (+147 mg, +82%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

4.0 mg37% DV

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

Sesame Seeds (Whole) provides 4.0 mg vs 1.1 mg in Sweet Potato (Baked/Cooked) (+3.0 mg, +278%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

3.6 g18% DV

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Sesame Seeds (Whole) provides 3.6 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+3.5 g, +2074%).

Sesame Seeds (Whole) vs Sweet Potato (Baked/Cooked)

Sesame Seeds (Whole)

Sweet Potato (Baked/Cooked)

Nutritional Takeaways

Comparison Summary