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Flax vs Sesame - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sesame
Sesame contains less Sugars (difference - 1.25g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 3.294g)
Which food is lower in glycemic index?
Flax
Flax is lower in glycemic index (difference - 3)
Which food is cheaper?
Flax
Flax is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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.
Flax Sesame
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 minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax 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
44
Flax
33
Sesame
Mineral Summary Score
125
Flax
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
Flax
3
:
5
Sesame
Contains more Potassium +73.7%
Contains more Magnesium +11.7%
Contains more Iron +153.9%
Contains more Calcium +282.4%
Contains more Copper +234.6%
Contains more Zinc +78.6%
Contains less Sodium -63.3%
Equal in Phosphorus - 629
Contains more Potassium +73.7%
Contains more Magnesium +11.7%
Contains more Iron +153.9%
Contains more Calcium +282.4%
Contains more Copper +234.6%
Contains more Zinc +78.6%
Contains less Sodium -63.3%
Equal in Phosphorus - 629

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
Flax
5
:
4
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin E +24%
Contains more Vitamin B1 +107.8%
Contains more Vitamin B5 +1870%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +53.4%
Contains more Vitamin B3 +46.6%
Contains more Vitamin B6 +67%
Contains more Vitamin C +∞%
Contains more Vitamin E +24%
Contains more Vitamin B1 +107.8%
Contains more Vitamin B5 +1870%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +53.4%
Contains more Vitamin B3 +46.6%
Contains more Vitamin B6 +67%

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
110%
Flax
106%
Sesame
Carbohydrates
29%
Flax
23%
Sesame
Fats
195%
Flax
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 Flax Sesame Opinion
Calories 534 573 Sesame
Protein 18.29 17.73 Flax
Fats 42.16 49.67 Sesame
Vitamin C 0.6 0 Flax
Carbs 28.88 23.45 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 14.55 Sesame
Calcium 255 975 Sesame
Potassium 813 468 Flax
Magnesium 392 351 Flax
Sugars 1.55 0.3 Flax
Fiber 27.3 11.8 Flax
Copper 1.22 4.082 Sesame
Zinc 4.34 7.75 Sesame
Starch
Phosphorus 642 629 Flax
Sodium 30 11 Sesame
Vitamin A 0 9 Sesame
Vitamin E 0.31 0.25 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.791 Flax
Vitamin B2 0.161 0.247 Sesame
Vitamin B3 3.08 4.515 Sesame
Vitamin B5 0.985 0.05 Flax
Vitamin B6 0.473 0.79 Sesame
Vitamin B12 0 0
Vitamin K 4.3 0 Flax
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.663 6.957 Flax
Monounsaturated Fat 7.527 18.759 Sesame
Polyunsaturated fat 28.73 21.773 Flax
Tryptophan 0.297 0.388 Sesame
Threonine 0.766 0.736 Flax
Isoleucine 0.896 0.763 Flax
Leucine 1.235 1.358 Sesame
Lysine 0.862 0.569 Flax
Methionine 0.37 0.586 Sesame
Phenylalanine 0.957 0.94 Flax
Valine 1.072 0.99 Flax
Histidine 0.472 0.522 Sesame
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.