Black Sesame Seeds Vs White Sesame Seeds: Which is Healthier?

Sesame seeds have been in use for thousands of years, but only recently have the versatile seeds started getting the attention they deserves. Nutritious and flavorsome condiments, sesame seeds form an important part of food industry across the globe. Whether it’s your burgers, salads, smoothies or deserts, the ubiquitous seed has made its way into every recipe. The rising popularity is no less than a challenge for sesame exporters who are expected to meet the growing demands for seeds that match international standards.

Organic Products India is a trusted brand is that has made its mark in the global organic food industry. The range of sesame seeds provided by the company is rich in nutritive value and hence, suitable not only for cooking, but also for medicinal purposes. Grown and processed under controlled conditions with no harmful interferences, the OPI products boast unparalleled quality and natural goodness.

If you’re exploring recipes with sesame seeds or looking for ways to include these seeds into your diet, learning about the commonly available types and their nutritional value can be really helpful. Black sesame seeds (unhulled) and white sesame seeds (hulled) are the most common types that you will come across. Although both are brimming with nutritious value and flavors, there are some variations that are good to know. For instance, the black sesame seeds are crunchier and have a strong flavor while the white sesame seeds are milder with a sweeter tinge.

Assessing nutritional value of black sesame seeds & white sesame seeds

Both the seeds are rich in key nutrients such as calcium, magnesium, and iron. However, the respective key properties vary in black and white sesame seeds.

Generally, black sesame seeds outdo white sesame seeds in this regard. It’s said that one serving or tablespoon of black sesame seeds offers more calcium, potassium, copper, iron, and manganese than a corresponding amount of white sesame seeds. The disparity gets more pronounced with calcium. This is because of the hulls that black sesame seeds typically possess. Black sesame seeds are also associated with other vital elements such as lignans and antioxidants.

While all sesame seeds are rich in antioxidants, it’s the black ones, which are particularly richer sources. They play an important role in preventing or slowing down different types of cell damage in your body. Hence, black sesame seeds are known to be effective in conditions related to diabetes, heart ailments, and even cancer.

For a better understanding, let’s take a look at the comparative study of the nutritional value of the two. The table below reveals the most notable differences between one tablespoon of hulled and unhulled sesame seeds:

Are black sesame seeds and white sesame seeds interchangeable?

Most people believe that the two seeds can be used interchangeably. However, one must be ready to accept the slight variations in visual appeal and flavor. For instance, if you use white sesame seeds instead of black ones in noodles, you’ll not get the striking appeal of black sesame seeds.

Also, since the black sesame seeds have a stronger flavor, they are preferably used in savories rather than for desserts. If you try to pair them with sweets dishes, the chances are you might not get the exact desired flavor. Hence, the mild white sesame seeds are best suited for subtle, sweet flavors.

Sesame Seeds Benefits

Sesame seeds can be called the ever-powerful food and are packed with all the necessary components that are essential for the human body. Being high in a number of healthy fats, especially polyunsaturated and monounsaturated ones, they are good for heart health as they can contribute to decreased levels of bad cholesterol. They also contain a high amount of plant-based proteins and will be very useful in cases of vegetarianism and veganism. Sesame seeds contain high levels of dietary fibers that help in digestion and also acts as control mechanisms for the body’s sugar level in the blood which is all essential to the body’s metabolism.

The nutritional value of these seeds comes not only from their macronutrient composition but also from the range of vitamins and minerals they contain. They contain a lot of essential calcium, which helps in bone development and later on in life they help to prevent osteoporosis. Magnesium another one nutrient which plays an essential role in maintaining normal nerve function muscle contraction and immune system is also found in sesame seeds.