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Almonds
Almonds4
VS
Sesame seeds, roasted
Sesame seeds, roasted4

Dead heat · 8 categories decided · 1 tie

Each value is per 100 g edible portion.

The verdict

It's a dead heat — each wins 4 of 8 match-ups.

Pick Almonds for more protein, less saturated fat, less sodium and more potassium.

Pick Sesame seeds, roasted for more fiber, more calcium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    579 kcal
    565 kcal
  • Proteinmore is better
    WIN21.15 g
    16.96 g
  • Carbohydrate
    21.55 g
    25.74 g
  • Fibermore is better
    12.5 g
    14 gWIN
  • Total sugarsless is better
    4.35 g
    —
  • Total fat
    49.93 g
    48 g
  • Saturated fatless is better
    WIN3.8 g
    6.72 g
  • Sodiumless is better
    WIN1 mg
    11 mg
  • Potassiummore is better
    WIN733 mg
    475 mg
  • Calciummore is better
    269 mg
    989 mgWIN
  • Ironmore is better
    3.71 mg
    14.76 mgWIN
  • Magnesiummore is better
    270 mg
    356 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.