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Almond vs Sesame - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sugars?
Sesame
Sesame contains less Sugars (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 - 25)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Sesame
Rich in minerals ok
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
59
Almond
33
Sesame
Mineral Summary Score
96
Almond
224
Sesame

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
2
:
6
Sesame
Contains more Potassium +56.6%
Contains less Sodium -90.9%
Contains more Iron +292.2%
Contains more Calcium +262.5%
Contains more Magnesium +30%
Contains more Copper +295.9%
Contains more Zinc +148.4%
Contains more Phosphorus +30.8%
Contains more Potassium +56.6%
Contains less Sodium -90.9%
Contains more Iron +292.2%
Contains more Calcium +262.5%
Contains more Magnesium +30%
Contains more Copper +295.9%
Contains more Zinc +148.4%
Contains more Phosphorus +30.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
3
:
4
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 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%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
127%
Almond
106%
Sesame
Carbohydrates
22%
Almond
23%
Sesame
Fats
230%
Almond
229%
Sesame

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond Sesame Opinion
Calories 579 573 Almond
Protein 21.15 17.73 Almond
Fats 49.93 49.67 Almond
Vitamin C 0 0
Carbs 21.55 23.45 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 14.55 Sesame
Calcium 269 975 Sesame
Potassium 733 468 Almond
Magnesium 270 351 Sesame
Sugars 4.35 0.3 Almond
Fiber 12.5 11.8 Almond
Copper 1.031 4.082 Sesame
Zinc 3.12 7.75 Sesame
Starch 0.72 Almond
Phosphorus 481 629 Sesame
Sodium 1 11 Almond
Vitamin A 2 9 Sesame
Vitamin E 25.63 0.25 Almond
Vitamin D 0 0
Vitamin B1 0.205 0.791 Sesame
Vitamin B2 1.138 0.247 Almond
Vitamin B3 3.618 4.515 Sesame
Vitamin B5 0.471 0.05 Almond
Vitamin B6 0.137 0.79 Sesame
Vitamin B12 0 0
Vitamin K 0 0
Folic acid (B9) 0 0
Trans Fat 0.015 Sesame
Saturated Fat 3.802 6.957 Almond
Monounsaturated Fat 31.551 18.759 Almond
Polyunsaturated fat 12.329 21.773 Sesame
Tryptophan 0.211 0.388 Sesame
Threonine 0.601 0.736 Sesame
Isoleucine 0.751 0.763 Sesame
Leucine 1.473 1.358 Almond
Lysine 0.568 0.569 Sesame
Methionine 0.157 0.586 Sesame
Phenylalanine 1.132 0.94 Almond
Valine 0.855 0.99 Sesame
Histidine 0.539 0.522 Almond
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.