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Seed 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 Sodium?
Sesame
Sesame contains less Sodium (difference - 5mg)
Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 0.3g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 3.627g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 20)
Which food is cheaper?
Seed
Seed is cheaper (difference - $4)
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.
Seed Sesame
Rich in minerals ok
Lower in Sodium ok
Lower in Sugars 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
Seed 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
25
Seed
33
Sesame
Mineral Summary Score
137
Seed
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
Seed
1
:
7
Sesame
Contains more Phosphorus +36.7%
Contains more Iron +88.5%
Contains more Calcium +54.5%
Contains more Potassium +15%
Contains more Copper +341.8%
Contains more Zinc +69.2%
Contains less Sodium -31.3%
Equal in Magnesium - 351
Contains more Phosphorus +36.7%
Contains more Iron +88.5%
Contains more Calcium +54.5%
Contains more Potassium +15%
Contains more Copper +341.8%
Contains more Zinc +69.2%
Contains less Sodium -31.3%
Equal in Magnesium - 351

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
Seed
4
:
7
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin A +500%
Contains more Vitamin E +100%
Contains more Vitamin B3 +95.6%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B2 +45.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +500%
Contains more Vitamin E +100%
Contains more Vitamin B3 +95.6%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B2 +45.3%

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
99%
Seed
106%
Sesame
Carbohydrates
42%
Seed
23%
Sesame
Fats
142%
Seed
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 Seed Sesame Opinion
Calories 486 573 Sesame
Protein 16.54 17.73 Sesame
Fats 30.74 49.67 Sesame
Vitamin C 1.6 0 Seed
Carbs 42.12 23.45 Seed
Cholesterol 0 0
Vitamin D 0 Sesame
Iron 7.72 14.55 Sesame
Calcium 631 975 Sesame
Potassium 407 468 Sesame
Magnesium 335 351 Sesame
Sugars 0.3 Sesame
Fiber 34.4 11.8 Seed
Copper 0.924 4.082 Sesame
Zinc 4.58 7.75 Sesame
Starch
Phosphorus 860 629 Seed
Sodium 16 11 Sesame
Vitamin A 54 9 Seed
Vitamin E 0.5 0.25 Seed
Vitamin D 0 Sesame
Vitamin B1 0.62 0.791 Sesame
Vitamin B2 0.17 0.247 Sesame
Vitamin B3 8.83 4.515 Seed
Vitamin B5 0.05 Sesame
Vitamin B6 0.79 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folic acid (B9) 0 Sesame
Trans Fat 0.14 Sesame
Saturated Fat 3.33 6.957 Seed
Monounsaturated Fat 2.309 18.759 Sesame
Polyunsaturated fat 23.665 21.773 Seed
Tryptophan 0.436 0.388 Seed
Threonine 0.709 0.736 Sesame
Isoleucine 0.801 0.763 Seed
Leucine 1.371 1.358 Seed
Lysine 0.97 0.569 Seed
Methionine 0.588 0.586 Seed
Phenylalanine 1.016 0.94 Seed
Valine 0.95 0.99 Sesame
Histidine 0.531 0.522 Seed
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.