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  6. Sesame vs. Cumin

Sesame vs. Cumin — In-Depth Nutrition Comparison

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What are the differences between Sesame and Cumin?

  • Sesame is higher in Copper, Selenium, Vitamin B6, Zinc, and Folate, yet Cumin is higher in Iron, Potassium, Manganese, and Vitamin E .
  • Cumin's daily need coverage for Iron is 648% more.
  • Sesame has 10 times more Folate than Cumin. While Sesame has 97µg of Folate, Cumin has only 10µg.
  • The amount of Saturated Fat in Cumin is lower.

We used Seeds, sesame seeds, whole, dried and Spices, cumin seed types in this article.

Infographic

Sesame vs Cumin 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.
Sesame
Sesame
6
:
4
Cumin
Cumin
Contains more Phosphorus +26.1%
Contains less Sodium -93.5%
Contains more Zinc +61.5%
Contains more Copper +370.8%
Contains more Selenium +561.5%
Contains more Iron +356.1%
Contains more Potassium +282.1%
Contains more Manganese +35.5%
Equal in Calcium - 931
Equal in Magnesium - 366
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Cumin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 280% 2489% 262% 214% 158% 22% 131% 289% 435% 29%
Contains more Phosphorus +26.1%
Contains less Sodium -93.5%
Contains more Zinc +61.5%
Contains more Copper +370.8%
Contains more Selenium +561.5%
Contains more Iron +356.1%
Contains more Potassium +282.1%
Contains more Manganese +35.5%
Equal in Calcium - 931
Equal in Magnesium - 366

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.
Sesame
Sesame
4
:
6
Cumin
Cumin
Contains more Vitamin B1 +26%
Contains more Vitamin B6 +81.6%
Contains more Folate +870%
Contains more Vitamin A +14011.1%
Contains more Vitamin E +1232%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +32.4%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.579
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%
Cumin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
Contains more Vitamin B1 +26%
Contains more Vitamin B6 +81.6%
Contains more Folate +870%
Contains more Vitamin A +14011.1%
Contains more Vitamin E +1232%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +32.4%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.579

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
1
:
4
Cumin
Cumin
Contains more Fats +123%
Contains more Carbs +88.7%
Contains more Water +71.9%
Contains more Other +70.9%
Equal in Protein - 17.81
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
Cumin
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more Fats +123%
Contains more Carbs +88.7%
Contains more Water +71.9%
Contains more Other +70.9%
Equal in Protein - 17.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Cumin
Cumin
Contains more Monounsaturated Fat +33.6%
Contains more Polyunsaturated fat +564%
Contains less Saturated Fat -77.9%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Cumin
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
Contains more Monounsaturated Fat +33.6%
Contains more Polyunsaturated fat +564%
Contains less Saturated Fat -77.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Cumin Opinion
Net carbs 11.65g 33.74g Cumin
Protein 17.73g 17.81g Cumin
Fats 49.67g 22.27g Sesame
Carbs 23.45g 44.24g Cumin
Calories 573kcal 375kcal Sesame
Sugar 0.3g 2.25g Sesame
Fiber 11.8g 10.5g Sesame
Calcium 975mg 931mg Sesame
Iron 14.55mg 66.36mg Cumin
Magnesium 351mg 366mg Cumin
Phosphorus 629mg 499mg Sesame
Potassium 468mg 1788mg Cumin
Sodium 11mg 168mg Sesame
Zinc 7.75mg 4.8mg Sesame
Copper 4.082mg 0.867mg Sesame
Manganese 2.46mg 3.333mg Cumin
Selenium 34.4µg 5.2µg Sesame
Vitamin A 9IU 1270IU Cumin
Vitamin A RAE 0µg 64µg Cumin
Vitamin E 0.25mg 3.33mg Cumin
Vitamin C 0mg 7.7mg Cumin
Vitamin B1 0.791mg 0.628mg Sesame
Vitamin B2 0.247mg 0.327mg Cumin
Vitamin B3 4.515mg 4.579mg Cumin
Vitamin B5 0.05mg Sesame
Vitamin B6 0.79mg 0.435mg Sesame
Folate 97µg 10µg Sesame
Vitamin K 0µg 5.4µg Cumin
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame
Saturated Fat 6.957g 1.535g Cumin
Monounsaturated Fat 18.759g 14.04g Sesame
Polyunsaturated fat 21.773g 3.279g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Cumin
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
50%
Sesame
51%
Cumin
Minerals Daily Need Coverage Score
348%
Sesame
431%
Cumin

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.95g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 157mg)
Which food is lower in Saturated Fat?
Cumin
Cumin is lower in Saturated Fat (difference - 5.422g)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($4)
Which food is richer in minerals?
?
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.
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.