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Wheat Bread vs. Sesame — In-Depth Nutrition Comparison

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How are Wheat Bread and Sesame different?

  • Sesame is higher than Wheat Bread in Copper, Iron, Calcium, Magnesium, Phosphorus, Zinc, Vitamin B6, Manganese, and Vitamin B1.
  • Sesame covers your daily need of Copper 432% more than Wheat Bread.
  • Wheat Bread is lower in Saturated Fat.

Bread, wheat, toasted and Seeds, sesame seeds, whole, dried types were used in this article.

Infographic

Wheat Bread 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.
Contains more Calcium +490.9%
Contains more Iron +255.7%
Contains more Magnesium +494.9%
Contains more Phosphorus +234.6%
Contains more Potassium +109.9%
Contains less Sodium -98.2%
Contains more Zinc +427.2%
Contains more Copper +1961.6%
Contains more Manganese +78.6%
Equal in Selenium - 34.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Calcium +490.9%
Contains more Iron +255.7%
Contains more Magnesium +494.9%
Contains more Phosphorus +234.6%
Contains more Potassium +109.9%
Contains less Sodium -98.2%
Contains more Zinc +427.2%
Contains more Copper +1961.6%
Contains more Manganese +78.6%
Equal in Selenium - 34.4

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.
:
5
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B5 +812%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +80.2%
Contains more Vitamin B6 +416.3%
Contains more Folate +12.8%
Equal in Vitamin E - 0.25
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 C +∞%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B5 +812%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +80.2%
Contains more Vitamin B6 +416.3%
Contains more Folate +12.8%
Equal in Vitamin E - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +137.8%
Contains more Water +416.6%
Contains more Protein +36.8%
Contains more Fats +1063.2%
Contains more Other +61%
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 Carbs +137.8%
Contains more Water +416.6%
Contains more Protein +36.8%
Contains more Fats +1063.2%
Contains more Other +61%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +1740.9%
Contains more Polyunsaturated fat +1165.9%
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +1740.9%
Contains more Polyunsaturated fat +1165.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Sesame Opinion
Net carbs 51.07g 11.65g Wheat Bread
Protein 12.96g 17.73g Sesame
Fats 4.27g 49.67g Sesame
Carbs 55.77g 23.45g Wheat Bread
Calories 313kcal 573kcal Sesame
Sugar 6.42g 0.3g Sesame
Fiber 4.7g 11.8g Sesame
Calcium 165mg 975mg Sesame
Iron 4.09mg 14.55mg Sesame
Magnesium 59mg 351mg Sesame
Phosphorus 188mg 629mg Sesame
Potassium 223mg 468mg Sesame
Sodium 601mg 11mg Sesame
Zinc 1.47mg 7.75mg Sesame
Copper 0.198mg 4.082mg Sesame
Manganese 1.377mg 2.46mg Sesame
Selenium 33.4µg 34.4µg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.24mg 0.25mg Sesame
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.791mg Sesame
Vitamin B2 0.382mg 0.247mg Wheat Bread
Vitamin B3 6.25mg 4.515mg Wheat Bread
Vitamin B5 0.456mg 0.05mg Wheat Bread
Vitamin B6 0.153mg 0.79mg Sesame
Folate 86µg 97µg Sesame
Vitamin K 5.7µg 0µg Wheat Bread
Tryptophan 0.092mg 0.388mg Sesame
Threonine 0.299mg 0.736mg Sesame
Isoleucine 0.258mg 0.763mg Sesame
Leucine 0.461mg 1.358mg Sesame
Lysine 0.215mg 0.569mg Sesame
Methionine 0.105mg 0.586mg Sesame
Phenylalanine 0.315mg 0.94mg Sesame
Valine 0.31mg 0.99mg Sesame
Histidine 0.15mg 0.522mg Sesame
Saturated Fat 0.989g 6.957g Wheat Bread
Monounsaturated Fat 1.019g 18.759g Sesame
Polyunsaturated fat 1.72g 21.773g Sesame
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
38%
Wheat Bread
50%
Sesame
Minerals Daily Need Coverage Score
89%
Wheat Bread
348%
Sesame

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 5.968g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 60)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $3.7)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 6.12g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 590mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.