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Sesame vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between Sesame and Teff?

  • Teff has less Copper, Iron, Calcium, Phosphorus, Magnesium, Zinc, Vitamin B6, Vitamin B1, Fiber, and Vitamin B3 than Sesame.
  • Sesame's daily need coverage for Copper is 428% higher.
  • Sesame has 20 times more Calcium than Teff. Sesame has 975mg of Calcium, while Teff has 49mg.

We used Seeds, sesame seeds, whole, dried and Teff, cooked types in this comparison.

Infographic

Sesame vs Teff 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
8
:
2
Teff
Contains more Calcium +1889.8%
Contains more Iron +609.8%
Contains more Magnesium +602%
Contains more Phosphorus +424.2%
Contains more Potassium +337.4%
Contains more Zinc +598.2%
Contains more Copper +1706.2%
Contains less Sodium -27.3%
Contains more Manganese +16.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Calcium +1889.8%
Contains more Iron +609.8%
Contains more Magnesium +602%
Contains more Phosphorus +424.2%
Contains more Potassium +337.4%
Contains more Zinc +598.2%
Contains more Copper +1706.2%
Contains less Sodium -27.3%
Contains more Manganese +16.3%

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
11
:
0
Teff
Contains more Vitamin A +350%
Contains more Vitamin B1 +332.2%
Contains more Vitamin B2 +648.5%
Contains more Vitamin B3 +396.7%
Contains more Vitamin B6 +714.4%
Contains more Folate +438.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Contains more Vitamin A +350%
Contains more Vitamin B1 +332.2%
Contains more Vitamin B2 +648.5%
Contains more Vitamin B3 +396.7%
Contains more Vitamin B6 +714.4%
Contains more Folate +438.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
4
:
1
Teff
Contains more Protein +358.1%
Contains more Fats +7541.5%
Contains more Carbs +18.1%
Contains more Other +546.4%
Contains more Water +1497.7%
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
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more Protein +358.1%
Contains more Fats +7541.5%
Contains more Carbs +18.1%
Contains more Other +546.4%
Contains more Water +1497.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Teff Opinion
Net carbs 11.65g 17.06g Teff
Protein 17.73g 3.87g Sesame
Fats 49.67g 0.65g Sesame
Carbs 23.45g 19.86g Sesame
Calories 573kcal 101kcal Sesame
Sugar 0.3g Teff
Fiber 11.8g 2.8g Sesame
Calcium 975mg 49mg Sesame
Iron 14.55mg 2.05mg Sesame
Magnesium 351mg 50mg Sesame
Phosphorus 629mg 120mg Sesame
Potassium 468mg 107mg Sesame
Sodium 11mg 8mg Teff
Zinc 7.75mg 1.11mg Sesame
Copper 4.082mg 0.226mg Sesame
Manganese 2.46mg 2.86mg Teff
Selenium 34.4µg Sesame
Vitamin A 9IU 2IU Sesame
Vitamin E 0.25mg Sesame
Vitamin B1 0.791mg 0.183mg Sesame
Vitamin B2 0.247mg 0.033mg Sesame
Vitamin B3 4.515mg 0.909mg Sesame
Vitamin B5 0.05mg Sesame
Vitamin B6 0.79mg 0.097mg Sesame
Folate 97µg 18µg Sesame
Tryptophan 0.388mg 0.041mg Sesame
Threonine 0.736mg 0.149mg Sesame
Isoleucine 0.763mg 0.146mg Sesame
Leucine 1.358mg 0.311mg Sesame
Lysine 0.569mg 0.109mg Sesame
Methionine 0.586mg 0.125mg Sesame
Phenylalanine 0.94mg 0.203mg Sesame
Valine 0.99mg 0.2mg Sesame
Histidine 0.522mg 0.088mg Sesame
Saturated Fat 6.957g Teff
Monounsaturated Fat 18.759g Sesame
Polyunsaturated fat 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Teff
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
9%
Teff
Minerals Daily Need Coverage Score
348%
Sesame
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 6.957g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 57)
Which food is cheaper?
Teff
Teff is cheaper (difference - $4)
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 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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.