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Sesame Seeds vs Sunflower Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nuts & Seeds
Sesame Seeds
573 kcal17.7g Protein
per 100g
Nuts & SeedsSunflower Seeds
584 kcal20.8g Protein
per 100g
Nutrition Comparison
| Per 100g | Sesame Seeds | Sunflower Seeds |
|---|---|---|
| Calories | 573kcal | 584kcal |
| Protein | 17.7g | 20.8g |
| Carbs | 23.4g | 20g |
| Fat | 49.7g | 51.5g |
| Fiber | 11.8g | 8.6g |
| Sugar | 0.3g | 2.6g |
| Sodium | 11mg | 9mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Sesame Seeds has 11 fewer calories per 100g than Sunflower Seeds (2% less).
- Sunflower Seeds delivers more protein (20.8g vs 17.7g per 100g).
- Sesame Seeds has more fiber (11.8g vs 8.6g).
- Sesame Seeds contains less fat (49.7g vs 51.5g).
- Sesame Seeds has less sugar (0.3g vs 2.6g).
Sesame Seeds
Sesame seeds are remarkably high in calcium, iron and the lignans sesamin and sesamol. Ground into tahini they are a staple of hummus and Middle Eastern cooking, delivering plant protein and healthy fats.
View Sesame Seeds nutrition →Sunflower Seeds
Sunflower seeds are an outstanding source of vitamin E — a single ounce covers much of the day's need — plus magnesium, selenium and plant protein. They are a common nut-free alternative for spreads and toppings.
View Sunflower Seeds nutrition →Track Sesame Seeds & Sunflower Seeds in Kairo
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