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  6. Garlic vs. Sesame

Garlic vs. Sesame — In-Depth Nutrition Comparison

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How are Garlic and Sesame different?

  • Garlic is richer in Vitamin C, while Sesame is higher in Copper, Iron, Calcium, Magnesium, Phosphorus, Zinc, Vitamin B1, Fiber, and Selenium.
  • Sesame covers your daily need of Copper 420% more than Garlic.

Garlic, raw and Seeds, sesame seeds, whole, dried types were used in this article.

Infographic

Garlic 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.
Garlic
Garlic
0
:
10
Sesame
Sesame
Contains more Calcium +438.7%
Contains more Iron +755.9%
Contains more Magnesium +1304%
Contains more Phosphorus +311.1%
Contains more Potassium +16.7%
Contains less Sodium -35.3%
Contains more Zinc +568.1%
Contains more Copper +1265.2%
Contains more Manganese +47.1%
Contains more Selenium +142.3%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Calcium +438.7%
Contains more Iron +755.9%
Contains more Magnesium +1304%
Contains more Phosphorus +311.1%
Contains more Potassium +16.7%
Contains less Sodium -35.3%
Contains more Zinc +568.1%
Contains more Copper +1265.2%
Contains more Manganese +47.1%
Contains more Selenium +142.3%

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.
Garlic
Garlic
4
:
5
Sesame
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1092%
Contains more Vitamin B6 +56.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +212.5%
Contains more Vitamin B1 +295.5%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +545%
Contains more Folate +3133.3%
Equal in Vitamin A - 9
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Sesame
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 B5 +1092%
Contains more Vitamin B6 +56.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +212.5%
Contains more Vitamin B1 +295.5%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +545%
Contains more Folate +3133.3%
Equal in Vitamin A - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
:
3
Sesame
Sesame
Contains more Carbs +41%
Contains more Water +1149%
Contains more Protein +178.8%
Contains more Fats +9834%
Contains more Other +197.3%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Sesame
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 +41%
Contains more Water +1149%
Contains more Protein +178.8%
Contains more Fats +9834%
Contains more Other +197.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Sesame
Sesame
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +170436.4%
Contains more Polyunsaturated fat +8644.2%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +170436.4%
Contains more Polyunsaturated fat +8644.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Sesame
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals 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 Garlic Sesame Opinion
Net carbs 30.96g 11.65g Garlic
Protein 6.36g 17.73g Sesame
Fats 0.5g 49.67g Sesame
Carbs 33.06g 23.45g Garlic
Calories 149kcal 573kcal Sesame
Sugar 1g 0.3g Sesame
Fiber 2.1g 11.8g Sesame
Calcium 181mg 975mg Sesame
Iron 1.7mg 14.55mg Sesame
Magnesium 25mg 351mg Sesame
Phosphorus 153mg 629mg Sesame
Potassium 401mg 468mg Sesame
Sodium 17mg 11mg Sesame
Zinc 1.16mg 7.75mg Sesame
Copper 0.299mg 4.082mg Sesame
Manganese 1.672mg 2.46mg Sesame
Selenium 14.2µg 34.4µg Sesame
Vitamin A 9IU 9IU
Vitamin E 0.08mg 0.25mg Sesame
Vitamin C 31.2mg 0mg Garlic
Vitamin B1 0.2mg 0.791mg Sesame
Vitamin B2 0.11mg 0.247mg Sesame
Vitamin B3 0.7mg 4.515mg Sesame
Vitamin B5 0.596mg 0.05mg Garlic
Vitamin B6 1.235mg 0.79mg Garlic
Folate 3µg 97µg Sesame
Vitamin K 1.7µg 0µg Garlic
Tryptophan 0.066mg 0.388mg Sesame
Threonine 0.157mg 0.736mg Sesame
Isoleucine 0.217mg 0.763mg Sesame
Leucine 0.308mg 1.358mg Sesame
Lysine 0.273mg 0.569mg Sesame
Methionine 0.076mg 0.586mg Sesame
Phenylalanine 0.183mg 0.94mg Sesame
Valine 0.291mg 0.99mg Sesame
Histidine 0.113mg 0.522mg Sesame
Saturated Fat 0.089g 6.957g Garlic
Monounsaturated Fat 0.011g 18.759g Sesame
Polyunsaturated fat 0.249g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43%
Garlic
50%
Sesame
Minerals Daily Need Coverage Score
67%
Garlic
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 6.868g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 30)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $3.4)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.