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  6. Sesame vs. Millet

Sesame vs. Millet — In-Depth Nutrition Comparison

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A recap on differences between Sesame and Millet

  • Millet has less Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Zinc, Selenium, Vitamin B1, and Vitamin B6.
  • Sesame covers your daily Copper needs 436% more than Millet.
  • Millet contains 325 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Millet contains 3mg.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Millet, cooked.

Infographic

Sesame vs Millet 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
9
:
1
Millet
Millet
Contains more Calcium +32400%
Contains more Iron +2209.5%
Contains more Magnesium +697.7%
Contains more Phosphorus +529%
Contains more Potassium +654.8%
Contains more Zinc +751.6%
Contains more Copper +2435.4%
Contains more Manganese +804.4%
Contains more Selenium +3722.2%
Contains less Sodium -81.8%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +32400%
Contains more Iron +2209.5%
Contains more Magnesium +697.7%
Contains more Phosphorus +529%
Contains more Potassium +654.8%
Contains more Zinc +751.6%
Contains more Copper +2435.4%
Contains more Manganese +804.4%
Contains more Selenium +3722.2%
Contains less Sodium -81.8%

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
7
:
2
Millet
Millet
Contains more Vitamin A +200%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +646.2%
Contains more Vitamin B2 +201.2%
Contains more Vitamin B3 +239.5%
Contains more Vitamin B6 +631.5%
Contains more Folate +410.5%
Contains more Vitamin B5 +242%
Contains more Vitamin K +∞%
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%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Contains more Vitamin A +200%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +646.2%
Contains more Vitamin B2 +201.2%
Contains more Vitamin B3 +239.5%
Contains more Vitamin B6 +631.5%
Contains more Folate +410.5%
Contains more Vitamin B5 +242%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Millet
Millet
Contains more Protein +405.1%
Contains more Fats +4867%
Contains more Other +987.8%
Contains more Water +1422.6%
Equal in Carbs - 23.67
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
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +405.1%
Contains more Fats +4867%
Contains more Other +987.8%
Contains more Water +1422.6%
Equal in Carbs - 23.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Millet
Millet
Contains more Monounsaturated Fat +10095.1%
Contains more Polyunsaturated fat +4186%
Contains less Saturated Fat -97.5%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +10095.1%
Contains more Polyunsaturated fat +4186%
Contains less Saturated Fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Millet Opinion
Net carbs 11.65g 22.37g Millet
Protein 17.73g 3.51g Sesame
Fats 49.67g 1g Sesame
Carbs 23.45g 23.67g Millet
Calories 573kcal 119kcal Sesame
Sugar 0.3g 0.13g Millet
Fiber 11.8g 1.3g Sesame
Calcium 975mg 3mg Sesame
Iron 14.55mg 0.63mg Sesame
Magnesium 351mg 44mg Sesame
Phosphorus 629mg 100mg Sesame
Potassium 468mg 62mg Sesame
Sodium 11mg 2mg Millet
Zinc 7.75mg 0.91mg Sesame
Copper 4.082mg 0.161mg Sesame
Manganese 2.46mg 0.272mg Sesame
Selenium 34.4µg 0.9µg Sesame
Vitamin A 9IU 3IU Sesame
Vitamin E 0.25mg 0.02mg Sesame
Vitamin B1 0.791mg 0.106mg Sesame
Vitamin B2 0.247mg 0.082mg Sesame
Vitamin B3 4.515mg 1.33mg Sesame
Vitamin B5 0.05mg 0.171mg Millet
Vitamin B6 0.79mg 0.108mg Sesame
Folate 97µg 19µg Sesame
Vitamin K 0µg 0.3µg Millet
Tryptophan 0.388mg 0.038mg Sesame
Threonine 0.736mg 0.113mg Sesame
Isoleucine 0.763mg 0.148mg Sesame
Leucine 1.358mg 0.446mg Sesame
Lysine 0.569mg 0.067mg Sesame
Methionine 0.586mg 0.07mg Sesame
Phenylalanine 0.94mg 0.185mg Sesame
Valine 0.99mg 0.184mg Sesame
Histidine 0.522mg 0.075mg Sesame
Saturated Fat 6.957g 0.172g Millet
Monounsaturated Fat 18.759g 0.184g Sesame
Polyunsaturated fat 21.773g 0.508g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Millet
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
10%
Millet
Minerals Daily Need Coverage Score
348%
Sesame
22%
Millet

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 6.785g)
Which food is lower in glycemic index?
Millet
Millet is lower in glycemic index (difference - 71)
Which food is cheaper?
Millet
Millet is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.