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Sesame vs Buckwheat - 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 is lower in glycemic index?
Sesame
Sesame is lower in glycemic index (difference - 10)
Which food contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (difference - 0.3g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 6.216g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1.4)
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.
Sesame Buckwheat
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat 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
Sesame Buckwheat
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
33
Sesame
22
Buckwheat
Mineral Summary Score
224
Sesame
71
Buckwheat

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
Sesame
7
:
Contains more Iron +561.4%
Contains more Calcium +5316.7%
Contains more Magnesium +51.9%
Contains more Copper +271.1%
Contains more Zinc +222.9%
Contains more Phosphorus +81.3%
Contains less Sodium -90.9%
Equal in Potassium - 460
Contains more Iron +561.4%
Contains more Calcium +5316.7%
Contains more Magnesium +51.9%
Contains more Copper +271.1%
Contains more Zinc +222.9%
Contains more Phosphorus +81.3%
Contains less Sodium -90.9%
Equal in Potassium - 460

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
Sesame
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +683.2%
Contains more Vitamin B6 +276.2%
Contains more Vitamin B2 +72.1%
Contains more Vitamin B3 +55.5%
Contains more Vitamin B5 +2366%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +683.2%
Contains more Vitamin B6 +276.2%
Contains more Vitamin B2 +72.1%
Contains more Vitamin B3 +55.5%
Contains more Vitamin B5 +2366%

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
106%
Sesame
80%
Buckwheat
Carbohydrates
23%
Sesame
72%
Buckwheat
Fats
229%
Sesame
16%
Buckwheat

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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 Sesame Buckwheat Opinion
Calories 573 343 Sesame
Protein 17.73 13.25 Sesame
Fats 49.67 3.4 Sesame
Vitamin C 0 0
Carbs 23.45 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 2.2 Sesame
Calcium 975 18 Sesame
Potassium 468 460 Sesame
Magnesium 351 231 Sesame
Sugars 0.3 Sesame
Fiber 11.8 10 Sesame
Copper 4.082 1.1 Sesame
Zinc 7.75 2.4 Sesame
Starch
Phosphorus 629 347 Sesame
Sodium 11 1 Buckwheat
Vitamin A 9 0 Sesame
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.101 Sesame
Vitamin B2 0.247 0.425 Buckwheat
Vitamin B3 4.515 7.02 Buckwheat
Vitamin B5 0.05 1.233 Buckwheat
Vitamin B6 0.79 0.21 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.957 0.741 Buckwheat
Monounsaturated Fat 18.759 1.04 Sesame
Polyunsaturated fat 21.773 1.039 Sesame
Tryptophan 0.388 0.192 Sesame
Threonine 0.736 0.506 Sesame
Isoleucine 0.763 0.498 Sesame
Leucine 1.358 0.832 Sesame
Lysine 0.569 0.672 Buckwheat
Methionine 0.586 0.172 Sesame
Phenylalanine 0.94 0.52 Sesame
Valine 0.99 0.678 Sesame
Histidine 0.522 0.309 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.