Nutrients and benefits of sesame seedsImage Credit source: getty image
Apart from green vegetables and seasonal fruits, sesame is most included in the diet of winter season. Even during the festivals falling in this season, there is a tradition of making and eating chikki, laddu etc. from sesame and jaggery. While scrolling through social media during this time, you will find many videos in which recipes of things made from sesame seeds or its benefits are explained, but in all these, most of the people talk only about white sesame seeds, whereas black sesame seeds are rich in nutrients and are also very beneficial for health. In this article we will see whether eating white sesame seeds provides more nutrition or eating black sesame seeds will be beneficial.
Sesame seeds are one of the superfoods of the winter season, because not only are they warming in nature, but they also provide good amounts of good fats and protein. Most everyone talks about white sesame seeds, but in this article we will know how beneficial black sesame seeds are and what can be made from it. How many nutrients will we get from this?
Nutrients of Black Sesame
US Department of Agriculture According to 100 grams of black sesame, apart from 22.86 grams of protein, 14.3 grams of fiber, 1289 mg of calcium, 19.29 mg of iron, 457 mg of magnesium, 786 mg of phosphorus, 607 mg of potassium, 9.64 mg of zinc, 5.286 mg of copper, 3 mg of manganese are found. Apart from this, 24.29 grams of monosaturated fat and 28.57 grams of polysaturated fat (good fatty acids) are found in it. Black oil also contains some vitamins of Vitamin B complex.
Nutrients of White Sesame
US Department of Agriculture According to , 100 grams of white sesame contains 17.7 grams of protein, 11.8 grams of fiber, 975 mg of calcium, 351 mg of magnesium, 629 mg of phosphorus, 468 mg of potassium, 7.74 mg of zinc, 4.08 mg of copper, 2.46 mg of manganese, 34.5 microgram of selenium. Apart from this, it contains 21.08 grams of polysaturated fat and 18.08 grams of monosaturated fat. A small amount of Vitamin A and E is also found in it.
difference between two types of sesame seeds
If we compare the nutrients of black sesame and white sesame, the quantity of most of the nutrients is more in black sesame. The only difference is in the quantity of Vitamin A and E. In this way black oil can be more beneficial. At present, it is better to eat both in moderation.
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What are the benefits of black sesame seeds?
health line According to, consumption of black sesame is helpful in managing your blood pressure. Apart from this, the amount of good fats present in it is also beneficial for the heart. Black sesame also improves the health of your hair and skin. Nutrients like iron, calcium, protein, magnesium work to strengthen your bones and muscles.
things made from black sesame seeds
Like white sesame, you can make tasty laddus with black sesame also. Apart from this, in the North-Eastern states, chutneys and many types of sauces are made using black sesame seeds. It can be used as dressing in salad. Sesame oil is also very beneficial, which can be used in food. Black sesame can be added to smoothies, shakes, cookies, breads, muffins.
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