Unhulled vs. Hulled Sesame Seeds
Before comparing black and white sesame, it is crucial to understand the difference between unhulled and hulled varieties. The hull, or outer shell, is where much of the fiber, minerals, and antioxidants reside.
Unhulled Seeds
These are sesame seeds in their natural state, with the outer husk still intact. They typically have a brownish or black color. Unhulled seeds are often considered more nutrient-dense because they retain the fiber and minerals found in the hull. However, the hull also contains oxalates, which can interfere with calcium absorption.
Hulled Seeds
To create hulled sesame, the outer shell is removed. This process results in the familiar creamy-white seed seen on many baked goods. While the hulling process removes some nutrients, it also removes the oxalates, potentially improving the bioavailability of the remaining calcium. Hulled seeds also have a milder, sweeter flavor and a softer texture than their unhulled counterparts.
Black vs. White Sesame Seeds
Most black sesame seeds are unhulled, while most white sesame seeds are hulled. However, it is possible to find unhulled white or tan seeds. The key differences between the colored varieties extend beyond the hull.
Black Sesame Seeds
Black sesame seeds get their deep color from a rich concentration of anthocyanins, powerful antioxidants that combat oxidative stress. The intact hull means they offer higher levels of fiber, iron, and a stronger, earthier flavor. These seeds are favored in many traditional Asian dishes, both sweet and savory, for their robust taste and striking visual contrast.
White Sesame Seeds
Hulled white sesame seeds have a delicate, buttery, nutty flavor that is more subtle than black sesame. This versatility makes them a popular choice for baking, salad dressings, and the primary ingredient in light-colored tahini. While they have lower levels of some minerals and antioxidants compared to their black counterpart due to hull removal, they still provide healthy fats and protein.
Nutritional Comparison: Black Unhulled vs. White Hulled
Here's a comparison of the typical nutritional differences between unhulled black sesame seeds and hulled white sesame seeds, per tablespoon:
| Nutrient | Black Sesame (Unhulled) | White Sesame (Hulled) |
|---|---|---|
| Calories | ~79 kcal | ~60 kcal |
| Protein | ~3g | ~2g |
| Fiber | ~2g | ~1g |
| Calcium | ~88 mg | ~11 mg |
| Iron | ~1.3 mg | ~0.7 mg |
| Healthy Fats | ~7g | ~5g |
| Anthocyanins | Present | Absent |
Health Benefits: Choosing Your Seed
Both sesame varieties offer notable health benefits, including supporting heart health and providing a good source of healthy fats.
- For maximum antioxidant and mineral content: Choose black sesame seeds. The combination of anthocyanins in the hull and higher levels of iron and calcium make them a potent antioxidant and mineral source.
- For bone health: While black sesame has more calcium, the bioavailability is a factor. For potentially better calcium absorption, some experts suggest hulled seeds, especially when ground, as the antinutrient oxalates are removed. However, black sesame is also rich in other bone-supporting minerals like zinc and magnesium. The key is preparation; grinding the seeds into a paste like tahini significantly improves nutrient absorption from both types.
- For heart health: Both seeds are rich in lignans like sesamin and sesamolin, which help lower cholesterol and blood pressure. They are also high in monounsaturated and polyunsaturated fats, which benefit heart health.
- For flavor and culinary use: Your choice depends on the dish. Use white sesame for a mild, buttery flavor in baked goods, tahini, and lighter sauces. Use black sesame for its bold, nutty flavor and visual appeal in Asian dishes, desserts, or as a garnish.
How to Maximize Benefits
To get the most out of whichever sesame you choose, consider these tips:
- Toast them: Toasting enhances the flavor and aroma of both varieties, making them more enjoyable to add to meals.
- Grind them: To increase nutrient absorption, particularly for minerals like calcium and iron, it is best to grind the seeds. Using a mortar and pestle or blending them into a paste is ideal.
- Combine with Vitamin C: Research suggests that consuming sesame seeds with sources of Vitamin C can boost calcium absorption. Add a sprinkle to a citrus-based salad or a fruit smoothie.
- Store them correctly: Due to their high oil content, sesame seeds can go rancid. Store them in an airtight container in the refrigerator or freezer to prolong their freshness.
Conclusion
When asking which sesame is more beneficial, the answer depends on your priorities. For maximum antioxidant power and a richer concentration of minerals like iron and calcium (when bioavailability is optimized through grinding), black, unhulled sesame seeds have a slight edge. For a milder flavor, versatility in recipes, and potentially more bioavailable calcium (if ground), hulled white sesame is an excellent choice. A well-rounded approach might include incorporating both types into your diet to enjoy their unique flavors and comprehensive nutritional profiles. Ultimately, adding any form of sesame seeds to your diet is a healthy choice, rich in protein, fiber, healthy fats, and essential minerals.
For more detailed nutritional information on sesame and other foods, consult authoritative resources like the National Institutes of Health.
