Black vs. White Sesame Seeds

Sesame seeds are a vital ingredient in several recipes. Most commonly found on top of burger buns and sweets, these seeds have a mild and nutty flavor that combines well with all types of cuisines. In addition to being great tasting, sesame seeds offer several health benefits, including improved digestive health and reduced inflammation levels.

If you are a fan of seeds and want to include more sesame seeds into your diet, then it's time you learn more about them. Sesame seeds come in a few varieties, including black sesame seeds and white sesame seeds. And though they are similar in many ways, they also share a few differences. Read on to learn more about the differences between black vs. white sesame seeds and why you should incorporate them into your meals.

The Difference Between Black Versus White Sesame Seeds

The most apparent difference between these two seeds is their color. Black sesame seeds have a deeper color and almost always have the hull on. White sesame seeds have their hulls removed and reveal the inner white part of the seed. Removing the hull not only changes the color it also changes the nutritional value. Let's look at how black and white sesame seeds differ.

Taste

Black sesame seeds are slightly more bitter than white seeds due to the presence of the hull. In comparison, white sesame seeds have a sweeter and nuttier flavor that originates from the kernel of the seed. Therefore, choosing a sesame seed based on taste ultimately depends on personal preference.

Texture

The texture of black and white sesame seeds is also different. The intact hull of black sesame seeds add more texture whereas white sesame seeds have a much creamier texture.

Uses

While these two seeds can be used interchangeably in most recipes, there is usually a preferred variety. For example, black sesame seeds are more commonly used in oriental dishes like Japanese sushi and Chinese Tong Sui. On the other hand, white sesame seeds are often used in Western meals and snacks like hamburger buns and bread rolls.

Nutrients

Any type of sesame seed is a nutritional powerhouse, and while the nutrients between black versus white sesame seeds vary slightly, the difference is minimal. Sesame seeds are an excellent option when searching for healthy ingredients to add to your favorite recipes.

Can You Substitute Black and White Sesame Seeds?

Black sesame seeds have a slightly stronger flavor. However, the difference is hard to notice when mixed with other ingredients. Therefore, black and white sesame seeds can be substituted for each other in most recipes—the exception being desserts. The rich flavor of black sesame seeds is better suited for pairing with savory dishes and will stand out more in a sweet dish. In contrast, white sesame seeds' mild, sweet and nutty flavor pairs well with decadent desserts.

Not All Black Sesame Seeds Are Hulled

All sesame seeds have an outer shell called a hull. This hull is extremely thin and easy to digest and is what gives black sesame seeds a bolder, slightly more bitter taste. While most white sesame seeds are hulled after harvest, black sesame seeds are not. Black sesame seeds almost always have the hull left on. 

How Do You Know If Your Sesame Seeds are Hulled?

Sesame seeds that still have the hull on are much shinier than those without the hull. Additionally, whole sesame seeds are usually crunchier and slightly more bitter tasting. In comparison, hulled sesame seeds have a matte-like coating and are somewhat translucent.

When deciding which type of sesame seed to add to your meals, we recommend following what the recipe suggests. For example, black sesame seeds are often richer in flavor and add a subtle crunch to meals, whereas white sesame seeds have a creamier and chewier texture and work better in sweet recipes. That being said, when substituting one type of sesame seed for another, the variation in the recipe will be minimal. Use the information above to help recreate one of your favorite sesame-based recipes, or visit our online recipe book and discover a new one to try! We love adding this super seed to our homemade recipes, from tahini to granola.