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Sesame vs Flax - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sesame
Sesame contains less Sugars (difference - 1.25g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 3.294g)
Which food is lower in glycemic index?
Flax
Flax is lower in glycemic index (difference - 3)
Which food is cheaper?
Flax
Flax is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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 Flax
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sesame Flax
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
44
Flax
Mineral Summary Score
224
Sesame
125
Flax

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
5
:
3
Flax
Contains more Iron +153.9%
Contains more Calcium +282.4%
Contains more Copper +234.6%
Contains more Zinc +78.6%
Contains less Sodium -63.3%
Contains more Potassium +73.7%
Contains more Magnesium +11.7%
Equal in Phosphorus - 642
Contains more Iron +153.9%
Contains more Calcium +282.4%
Contains more Copper +234.6%
Contains more Zinc +78.6%
Contains less Sodium -63.3%
Contains more Potassium +73.7%
Contains more Magnesium +11.7%
Equal in Phosphorus - 642

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
4
:
5
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +53.4%
Contains more Vitamin B3 +46.6%
Contains more Vitamin B6 +67%
Contains more Vitamin C +∞%
Contains more Vitamin E +24%
Contains more Vitamin B1 +107.8%
Contains more Vitamin B5 +1870%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +53.4%
Contains more Vitamin B3 +46.6%
Contains more Vitamin B6 +67%
Contains more Vitamin C +∞%
Contains more Vitamin E +24%
Contains more Vitamin B1 +107.8%
Contains more Vitamin B5 +1870%
Contains more Vitamin K +∞%

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
110%
Flax
Carbohydrates
23%
Sesame
29%
Flax
Fats
229%
Sesame
195%
Flax

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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 Flax Opinion
Calories 573 534 Sesame
Protein 17.73 18.29 Flax
Fats 49.67 42.16 Sesame
Vitamin C 0 0.6 Flax
Carbs 23.45 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 5.73 Sesame
Calcium 975 255 Sesame
Potassium 468 813 Flax
Magnesium 351 392 Flax
Sugars 0.3 1.55 Flax
Fiber 11.8 27.3 Flax
Copper 4.082 1.22 Sesame
Zinc 7.75 4.34 Sesame
Starch
Phosphorus 629 642 Flax
Sodium 11 30 Sesame
Vitamin A 9 0 Sesame
Vitamin E 0.25 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.791 1.644 Flax
Vitamin B2 0.247 0.161 Sesame
Vitamin B3 4.515 3.08 Sesame
Vitamin B5 0.05 0.985 Flax
Vitamin B6 0.79 0.473 Sesame
Vitamin B12 0 0
Vitamin K 0 4.3 Flax
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.957 3.663 Flax
Monounsaturated Fat 18.759 7.527 Sesame
Polyunsaturated fat 21.773 28.73 Flax
Tryptophan 0.388 0.297 Sesame
Threonine 0.736 0.766 Flax
Isoleucine 0.763 0.896 Flax
Leucine 1.358 1.235 Sesame
Lysine 0.569 0.862 Flax
Methionine 0.586 0.37 Sesame
Phenylalanine 0.94 0.957 Flax
Valine 0.99 1.072 Flax
Histidine 0.522 0.472 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.