Oyster vs. Sesame Seeds
Nutrition comparison of Oyster and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster and sesame seeds:
- Both sesame seeds and oyster are high in calcium and iron.
- Oyster has 3.6 times less carbohydrates than sesame seed.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, oyster contains more pantothenic acid and Vitamin B12.
- Sesame seed is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Oyster (Mollusks, oyster, eastern, farmed, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and oyster has 90% less calories than sesame seed - sesame seed has 565 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, oyster is much heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Oyster has a macronutrient ratio of 36:39:25 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster | Sesame Seeds | |
|---|---|---|
| Protein | 36% | 11% |
| Carbohydrates | 39% | 17% |
| Fat | 25% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster has 3.6 times less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than oyster - sesame seed has 14g of dietary fiber per 100 grams and oyster does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 225% more protein than oyster - sesame seed has 17g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and oyster has 93% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
cholesterol
Sesame seed has less cholesterol than oyster - oyster has 25mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin C
Oyster has more Vitamin C than sesame seed - oyster has 4.7mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Oyster has more Vitamin A than sesame seed - oyster has 8ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, oyster contains more pantothenic acid and Vitamin B12.
| Oyster | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.105 MG | 0.803 MG |
| Riboflavin | 0.065 MG | 0.251 MG |
| Niacin | 1.267 MG | 4.581 MG |
| Pantothenic acid | 0.157 MG | 0.051 MG |
| Vitamin B6 | 0.06 MG | 0.802 MG |
| Folate | 18 UG | 98 UG |
| Vitamin B12 | 16.2 UG | ~ |
Minerals
calcium
Both sesame seeds and oyster are high in calcium. Sesame seed has 21 times more calcium than oyster - sesame seed has 989mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Both sesame seeds and oyster are high in iron. Sesame seed has 155% more iron than oyster - sesame seed has 14.8mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 283% more potassium than oyster - sesame seed has 475mg of potassium per 100 grams and oyster has 124mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than oyster per 100 grams, however, oyster contains more dha and epa than sesame seed per 100 grams.
| Oyster | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 0.363 G |
| DHA | 0.203 G | ~ |
| EPA | 0.188 G | ~ |
| Total | 0.435 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than oyster per 100 grams.
| Oyster | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.028 G | 20.654 G |
| other omega 6 | 0.033 G | ~ |
| Total | 0.061 G | 20.654 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Oyster (Mollusks, oyster, eastern, farmed, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Oyster g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or oyster contain more calories in 100 grams?Sesame seed is high in calories and oyster has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and oyster has 59 calories.
Is sesame seeds or oyster better for protein?
Sesame seed is a fantastic source of protein and it has 230% more protein than oyster - sesame seed has 17g of protein per 100 grams and oyster has 5.2g of protein.
Does sesame seeds or oyster have more carbohydrates?
By weight, oyster has 3.6 times fewer carbohydrates than sesame seed - sesame seed has 25.7g of carbs for 100g and oyster has 5.5g of carbohydrates.
Does sesame seeds or oyster contain more calcium?
Both sesame seeds and oyster are high in calcium. Sesame seed has 21 times more calcium than oyster - sesame seed has 989mg of calcium in 100 grams and oyster has 44mg of calcium.
Does sesame seeds or oyster contain more iron?
Both sesame seeds and oyster are high in iron. Sesame seed has 160% more iron than oyster - sesame seed has 14.8mg of iron in 100 grams and oyster has 5.8mg of iron.
Does sesame seeds or oyster contain more potassium?
Sesame seed is a rich source of potassium and it has 280% more potassium than oyster - sesame seed has 475mg of potassium in 100 grams and oyster has 124mg of potassium.