USDA-derived comparison
Sesame Seeds vs Tahini
Sesame Seeds leads for Calcium, Magnesium and Zinc; Tahini answers with Vitamin B1 and Vitamin B2.
Who each is for: Choose sesame Seeds for calcium and magnesium. Choose tahini for vitamin B1 and vitamin B2.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Sesame Seeds
Typical serving: 2 tbsp (18g)
42/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Sesame Seeds | Tahini |
|---|---|---|
| Calories | 573 kcal | 595 kcal |
| Protein | 18 g | 17 g |
| Carbs | 23 g | 21 g |
| Fat | 50 g | 54 g |
| Fiber | 12 g | 9 g |
| Sat fat | 7 g | 8 g |
| Sodium | 11 mg | 115 mg |
| Potassium | 468 mg | 414 mg |
| Calcium | 975 mg | 426 mg |
| Iron | 14.6 mg | 9 mg |
| Magnesium | 351 mg | 95 mg |
| Zinc | 7.8 mg | 4.6 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 97 µg | 98 µg |
Servings differ: 2 tbsp of sesame seeds is about 18g, 1 tbsp of tahini about 15g. Scale accordingly before deciding anything on the 100g basis alone.
Keep comparing
Stop comparing foods one at a time
The better question is what your whole day looks like. Log meals in plain words and Nutrigate shows your nutrition score across 46 nutrients, so single foods stop carrying moral weight.
Try Nutrigate