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Almond vs. Sesame — In-Depth Nutrition Comparison

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The main differences between Almond and Sesame

  • Almond has more Vitamin E , and Vitamin B2, however, Sesame has more Copper, Iron, Calcium, Selenium, Vitamin B6, Vitamin B1, Zinc, and Phosphorus.
  • Daily need coverage for Copper from Sesame is 339% higher.
  • Sesame has 103 times less Vitamin E than Almond. Almond has 25.63mg of Vitamin E , while Sesame has 0.25mg.

Food types used in this article are Nuts, almonds and Seeds, sesame seeds, whole, dried.

Infographic

Almond vs Sesame infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
2
:
8
Sesame
Contains more Potassium +56.6%
Contains less Sodium -90.9%
Contains more Calcium +262.5%
Contains more Iron +292.2%
Contains more Magnesium +30%
Contains more Phosphorus +30.8%
Contains more Zinc +148.4%
Contains more Copper +295.9%
Contains more Manganese +12.9%
Contains more Selenium +739%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Potassium +56.6%
Contains less Sodium -90.9%
Contains more Calcium +262.5%
Contains more Iron +292.2%
Contains more Magnesium +30%
Contains more Phosphorus +30.8%
Contains more Zinc +148.4%
Contains more Copper +295.9%
Contains more Manganese +12.9%
Contains more Selenium +739%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
3
:
5
Sesame
Contains more Vitamin E +10152%
Contains more Vitamin B2 +360.7%
Contains more Vitamin B5 +842%
Contains more Vitamin A +350%
Contains more Vitamin B1 +285.9%
Contains more Vitamin B3 +24.8%
Contains more Vitamin B6 +476.6%
Contains more Folate +120.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin E +10152%
Contains more Vitamin B2 +360.7%
Contains more Vitamin B5 +842%
Contains more Vitamin A +350%
Contains more Vitamin B1 +285.9%
Contains more Vitamin B3 +24.8%
Contains more Vitamin B6 +476.6%
Contains more Folate +120.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
2
:
3
Sesame
Contains more Protein +19.3%
Contains more Other +50.7%
Equal in Fats - 49.67
Equal in Carbs - 23.45
Equal in Water - 4.69
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more Protein +19.3%
Contains more Other +50.7%
Equal in Fats - 49.67
Equal in Carbs - 23.45
Equal in Water - 4.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
:
1
Sesame
Contains less Saturated Fat -45.4%
Contains more Monounsaturated Fat +68.2%
Contains more Polyunsaturated fat +76.6%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -45.4%
Contains more Monounsaturated Fat +68.2%
Contains more Polyunsaturated fat +76.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Sesame
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Sesame Opinion
Net carbs 9.05g 11.65g Sesame
Protein 21.15g 17.73g Almond
Fats 49.93g 49.67g Almond
Carbs 21.55g 23.45g Sesame
Calories 579kcal 573kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 0.3g Sesame
Fiber 12.5g 11.8g Almond
Calcium 269mg 975mg Sesame
Iron 3.71mg 14.55mg Sesame
Magnesium 270mg 351mg Sesame
Phosphorus 481mg 629mg Sesame
Potassium 733mg 468mg Almond
Sodium 1mg 11mg Almond
Zinc 3.12mg 7.75mg Sesame
Copper 1.031mg 4.082mg Sesame
Manganese 2.179mg 2.46mg Sesame
Selenium 4.1µg 34.4µg Sesame
Vitamin A 2IU 9IU Sesame
Vitamin E 25.63mg 0.25mg Almond
Vitamin B1 0.205mg 0.791mg Sesame
Vitamin B2 1.138mg 0.247mg Almond
Vitamin B3 3.618mg 4.515mg Sesame
Vitamin B5 0.471mg 0.05mg Almond
Vitamin B6 0.137mg 0.79mg Sesame
Folate 44µg 97µg Sesame
Tryptophan 0.211mg 0.388mg Sesame
Threonine 0.601mg 0.736mg Sesame
Isoleucine 0.751mg 0.763mg Sesame
Leucine 1.473mg 1.358mg Almond
Lysine 0.568mg 0.569mg Sesame
Methionine 0.157mg 0.586mg Sesame
Phenylalanine 1.132mg 0.94mg Almond
Valine 0.855mg 0.99mg Sesame
Histidine 0.539mg 0.522mg Almond
Trans Fat 0.015g Sesame
Saturated Fat 3.802g 6.957g Almond
Monounsaturated Fat 31.551g 18.759g Almond
Polyunsaturated fat 12.329g 21.773g Sesame
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
50%
Sesame
Minerals Daily Need Coverage Score
142%
Almond
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 4.05g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 3.155g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond
Almond is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.