Peanuts vs Sesame Seeds

Per 100 g, Peanuts has 520 kcal and 23.7 g protein, while Sesame Seeds has 522 kcal and 21.1 g protein.

Peanuts

520
kcal per 100 g
23.7 g protein

Sesame Seeds

522
kcal per 100 g
21.1 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Peanuts Sesame Seeds Difference
Calories Fewer calories for the same weight 520 kcal 522 kcal about the same
Protein More protein helps with fullness and muscle 23.7 g better 21.1 g 11%
Carbs Lower carbs suits low-carb and diabetic diets 17.3 g 10 g better 42%
Fat Lower fat means lower calorie density 39.7 g better 43.3 g 8%
Fiber More fibre improves fullness and digestion 10.3 g 16.7 g better 38%
Sugar Less sugar means a gentler blood-sugar response 4.3 g 1.1 g better 74%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Too close to call

Peanuts and Sesame Seeds land within a few percent of each other on calories (520 vs 522 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Sesame Seeds carries more fibre.

Which is better for muscle gain?

Peanuts

Peanuts is the stronger protein source, with 23.7 g per 100 g against 21.1 g for Sesame Seeds. To match that from Sesame Seeds you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Peanuts vs Sesame Seeds — common questions

Sesame Seeds has more calories — about 522 kcal per 100 g compared with 520 kcal for Peanuts.

Peanuts has more protein — 23.7 g per 100 g against 21.1 g for Sesame Seeds.

Peanuts and Sesame Seeds land within a few percent of each other on calories (520 vs 522 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Sesame Seeds carries more fibre.

Peanuts is the stronger protein source, with 23.7 g per 100 g against 21.1 g for Sesame Seeds. To match that from Sesame Seeds you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 1042 kcal and 44.8 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Peanuts has 520 kcal and 23.7 g protein, while Sesame Seeds has 522 kcal and 21.1 g protein.
Full Peanuts nutrition & serving sizes
Full Sesame Seeds nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.