Sesame Seeds vs Peanuts
Complete nutrition comparison per 100g serving
Which is Healthier?
Sesame Seeds is generally healthier
Sesame Seeds comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (563 vs 567), more fiber (11.8g vs 9g), less sugar (0.3g vs 4.7g), less sodium (11mg vs 18mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Sesame Seeds
563 kcal
More Protein
Peanuts
26g
More Fiber
Sesame Seeds
11.8g
Less Sugar
Sesame Seeds
0.3g
Visual Comparison
Caloriesper 100g
Sesame Seeds
563
Peanuts
567
Proteinper 100g
Sesame Seeds
17g
Peanuts
26g
Carbohydratesper 100g
Sesame Seeds
23g
Peanuts
16g
Fatper 100g
Sesame Seeds
50g
Peanuts
49g
Side-by-Side Nutrition Table
| Nutrient | Sesame Seeds | Peanuts | Difference |
|---|---|---|---|
| Calories | 563kcal✓ | 567kcal | -4.0kcal |
| Protein | 17g | 26g✓ | -9.0g |
| Carbohydrates | 23g | 16g✓ | +7.0g |
| Fat | 50g | 49g✓ | +1.0g |
| Fiber | 11.8g✓ | 9g | +2.8g |
| Sugar | 0.3g✓ | 4.7g | -4.4g |
| Sodium | 11mg✓ | 18mg | -7.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Sesame Seeds
Per 100g:563 calories
Per cup (150g):845 calories
Per serving (85g):479 calories
Peanuts
Per 100g:567 calories
Per cup (150g):851 calories
Per serving (85g):482 calories
Diet Compatibility
Sesame Seeds
High-ProteinVeganVegetarianPaleoLow-Sodium
Peanuts
High-ProteinVeganVegetarianPaleoLow-Sodium
When to Choose Sesame Seeds
- ✓Lower in calories (563 vs 567)
- ✓More fiber (11.8g vs 9g)
- ✓Less sugar (0.3g vs 4.7g)
- ✓Lower sodium (11mg vs 18mg)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Peanuts
- ✓Higher in protein (26g vs 17g)
- ✓Lower in carbs (16g vs 23g)
Common Uses
SnackingToppingsTrail mixBaking