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Almonds
Almonds4
VS
Sesame seeds, roasted
Sesame seeds, roasted4

Dead heat · 8 categories decided · 1 tie

Both foods compared at 100 kcal.

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
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.65 g
    3 g
  • Carbohydrate
    3.72 g
    4.56 g
  • Fibermore is better
    2.16 g
    2.48 gWIN
  • Total sugarsless is better
    0.75 g
    —
  • Total fat
    8.62 g
    8.5 g
  • Saturated fatless is better
    WIN0.66 g
    1.19 g
  • Sodiumless is better
    WIN0.17 mg
    1.95 mg
  • Potassiummore is better
    WIN126.6 mg
    84.07 mg
  • Calciummore is better
    46.46 mg
    175.04 mgWIN
  • Ironmore is better
    0.64 mg
    2.61 mgWIN
  • Magnesiummore is better
    46.63 mg
    63.01 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.