Sesame vs. Peanut — In-Depth Nutrition Comparison
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Significant differences between Sesame and Peanut
- Sesame has more Copper, Iron, Calcium, Selenium, Magnesium, Zinc, and Phosphorus, however, Peanut is richer in Vitamin E , Vitamin B3, and Folate.
- Sesame covers your daily Copper needs 326% more than Peanut.
- Peanut has 11 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Peanut has 92mg.
Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Peanuts, all types, raw.
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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.
Contains
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Calcium
+959.8%
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Iron
+217.7%
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Magnesium
+108.9%
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Phosphorus
+67.3%
Contains
less
Sodium
-38.9%
Contains
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Zinc
+137%
Contains
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Copper
+256.8%
Contains
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Manganese
+27.2%
Contains
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Selenium
+377.8%
Contains
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Potassium
+50.6%
Contains
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Calcium
+959.8%
Contains
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Iron
+217.7%
Contains
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Magnesium
+108.9%
Contains
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Phosphorus
+67.3%
Contains
less
Sodium
-38.9%
Contains
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Zinc
+137%
Contains
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Copper
+256.8%
Contains
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Manganese
+27.2%
Contains
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Selenium
+377.8%
Contains
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Potassium
+50.6%
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.
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Contains
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Vitamin A
+∞%
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Vitamin B1
+23.6%
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Vitamin B2
+83%
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Vitamin B6
+127%
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Vitamin E
+3232%
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Vitamin B3
+167.2%
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Vitamin B5
+3434%
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Folate
+147.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+23.6%
Contains
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Vitamin B2
+83%
Contains
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Vitamin B6
+127%
Contains
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Vitamin E
+3232%
Contains
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Vitamin B3
+167.2%
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Vitamin B5
+3434%
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Folate
+147.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+45.4%
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Other
+91.4%
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Protein
+45.5%
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Water
+38.6%
Equal in Fats - 49.24
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Carbs
+45.4%
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Other
+91.4%
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Protein
+45.5%
Contains
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Water
+38.6%
Equal in Fats - 49.24
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+39.9%
Contains
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Monounsaturated Fat
+30.2%
Equal in Saturated Fat - 6.279
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Polyunsaturated fat
+39.9%
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Monounsaturated Fat
+30.2%
Equal in Saturated Fat - 6.279
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.65g | 7.63g |
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| Protein | 17.73g | 25.8g |
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| Fats | 49.67g | 49.24g |
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| Carbs | 23.45g | 16.13g |
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| Calories | 573kcal | 567kcal |
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| Sugar | 0.3g | 4.72g |
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| Fiber | 11.8g | 8.5g |
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| Calcium | 975mg | 92mg |
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| Iron | 14.55mg | 4.58mg |
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| Magnesium | 351mg | 168mg |
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| Phosphorus | 629mg | 376mg |
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| Potassium | 468mg | 705mg |
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| Sodium | 11mg | 18mg |
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| Zinc | 7.75mg | 3.27mg |
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| Copper | 4.082mg | 1.144mg |
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| Manganese | 2.46mg | 1.934mg |
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| Selenium | 34.4µg | 7.2µg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin E | 0.25mg | 8.33mg |
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| Vitamin B1 | 0.791mg | 0.64mg |
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| Vitamin B2 | 0.247mg | 0.135mg |
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| Vitamin B3 | 4.515mg | 12.066mg |
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| Vitamin B5 | 0.05mg | 1.767mg |
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| Vitamin B6 | 0.79mg | 0.348mg |
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| Folate | 97µg | 240µg |
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| Tryptophan | 0.388mg | 0.25mg |
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| Threonine | 0.736mg | 0.883mg |
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| Isoleucine | 0.763mg | 0.907mg |
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| Leucine | 1.358mg | 1.672mg |
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| Lysine | 0.569mg | 0.926mg |
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| Methionine | 0.586mg | 0.317mg |
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| Phenylalanine | 0.94mg | 1.377mg |
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| Valine | 0.99mg | 1.082mg |
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| Histidine | 0.522mg | 0.652mg |
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| Saturated Fat | 6.957g | 6.279g |
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| Monounsaturated Fat | 18.759g | 24.426g |
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| Polyunsaturated fat | 21.773g | 15.558g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
79%
Minerals Daily Need Coverage Score
348%
131%
Comparison summary
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 4.42g)
Which food contains less Sodium?
Sesame contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Peanut is lower in Saturated Fat (difference - 0.678g)
Which food is lower in glycemic index?
Peanut is lower in glycemic index (difference - 13)
Which food is cheaper?
Peanut is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.