almonds vs sesame seeds
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
sesame seeds
Best for muscle gain
almonds
Best for low-carb
almonds
Macro Comparison
almonds: 100g (100g) | sesame seeds: 100g (100g)
579
almonds
565
sesame seeds
21.5g
almonds
17g
sesame seeds
20g
almonds
25.7g
sesame seeds
51.1g
almonds
48g
sesame seeds
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
almonds
12%
sesame seeds
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| Nutrient | almonds | sesame seeds |
|---|---|---|
| Calories | 579 | 565 |
| Protein | 21.5g | 17g |
| Carbs | 20g | 25.7g |
| Fat | 51.1g | 48g |
| Fiber | 10.8g | 14g |
| Sugar | — | — |
| Sodium | 0mg | 11mg |
| Cholesterol | — | 0mg |
| Saturated Fat | 3.78g | 6.72g |
| Potassium | 733mg | 475mg |
| Vitamin A | — | 0mcg |
| Vitamin C | — | 0mg |
| Calcium | 254mg | 989mg |
| Iron | 3.74mg | 14.8mg |
Which Should You Choose?
For weight loss
Choose sesame seeds. With 565 calories and 17g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose almonds. almonds delivers 21.5g protein per serving — 4.5g more than sesame seeds.
For low-carb diets
Choose almonds with 20g carbs per serving.
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Take the free quizCommon Questions
Is almonds or sesame seeds better for weight loss?
For weight loss, sesame seeds is the better choice. almonds has 579 calories and 21.5g protein per serving, while sesame seeds has 565 calories and 17g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, almonds or sesame seeds?
almonds has more protein per serving. almonds provides 21.5g and sesame seeds provides 17g of protein.
Can I eat both almonds and sesame seeds together?
Yes! Combining almonds and sesame seeds gives you 1144 calories and 38.5g protein. This combination can work well as part of a balanced meal.