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Sesame vs Seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is cheaper?
Seed
Seed is cheaper (difference - $4)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 20)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 3.627g)
Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 0.3g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Seed
Lower in Sodium ok
Rich in minerals ok
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sesame Seed
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
25
Seed
Mineral Summary Score
224
Sesame
137
Seed

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
:
1
Seed
Contains more Iron +88.5%
Contains more Calcium +54.5%
Contains more Potassium +15%
Contains more Copper +341.8%
Contains more Zinc +69.2%
Contains less Sodium -31.3%
Contains more Phosphorus +36.7%
Equal in Magnesium - 335
Contains more Iron +88.5%
Contains more Calcium +54.5%
Contains more Potassium +15%
Contains more Copper +341.8%
Contains more Zinc +69.2%
Contains less Sodium -31.3%
Contains more Phosphorus +36.7%
Equal in Magnesium - 335

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
7
:
4
Seed
Contains more Vitamin B1 +27.6%
Contains more Vitamin B2 +45.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +500%
Contains more Vitamin E +100%
Contains more Vitamin B3 +95.6%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B2 +45.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +500%
Contains more Vitamin E +100%
Contains more Vitamin B3 +95.6%

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
99%
Seed
Carbohydrates
23%
Sesame
42%
Seed
Fats
229%
Sesame
142%
Seed

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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 Seed Opinion
Calories 573 486 Sesame
Protein 17.73 16.54 Sesame
Fats 49.67 30.74 Sesame
Vitamin C 0 1.6 Seed
Carbs 23.45 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Sesame
Iron 14.55 7.72 Sesame
Calcium 975 631 Sesame
Potassium 468 407 Sesame
Magnesium 351 335 Sesame
Sugars 0.3 Sesame
Fiber 11.8 34.4 Seed
Copper 4.082 0.924 Sesame
Zinc 7.75 4.58 Sesame
Starch
Phosphorus 629 860 Seed
Sodium 11 16 Sesame
Vitamin A 9 54 Seed
Vitamin E 0.25 0.5 Seed
Vitamin D 0 Sesame
Vitamin B1 0.791 0.62 Sesame
Vitamin B2 0.247 0.17 Sesame
Vitamin B3 4.515 8.83 Seed
Vitamin B5 0.05 Sesame
Vitamin B6 0.79 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folic acid (B9) 0 Sesame
Trans Fat 0.14 Sesame
Saturated Fat 6.957 3.33 Seed
Monounsaturated Fat 18.759 2.309 Sesame
Polyunsaturated fat 21.773 23.665 Seed
Tryptophan 0.388 0.436 Seed
Threonine 0.736 0.709 Sesame
Isoleucine 0.763 0.801 Seed
Leucine 1.358 1.371 Seed
Lysine 0.569 0.97 Seed
Methionine 0.586 0.588 Seed
Phenylalanine 0.94 1.016 Seed
Valine 0.99 0.95 Sesame
Histidine 0.522 0.531 Seed
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.