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Spelt vs. Sesame — In-Depth Nutrition Comparison

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The main differences between Spelt and Sesame

  • Spelt contains less Copper, Iron, Calcium, Magnesium, Phosphorus, Manganese, Zinc, Vitamin B1, Selenium, and Vitamin B6 than Sesame.
  • Daily need coverage for Copper from Sesame is 430% higher.

Food types used in this article are Spelt, cooked and Seeds, sesame seeds, whole, dried.

Infographic

Spelt vs Sesame 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.
Spelt
1
:
9
Sesame
Contains less Sodium -54.5%
Contains more Calcium +9650%
Contains more Iron +771.3%
Contains more Magnesium +616.3%
Contains more Phosphorus +319.3%
Contains more Potassium +227.3%
Contains more Zinc +520%
Contains more Copper +1798.6%
Contains more Manganese +125.5%
Contains more Selenium +760%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -54.5%
Contains more Calcium +9650%
Contains more Iron +771.3%
Contains more Magnesium +616.3%
Contains more Phosphorus +319.3%
Contains more Potassium +227.3%
Contains more Zinc +520%
Contains more Copper +1798.6%
Contains more Manganese +125.5%
Contains more Selenium +760%

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.
Spelt
1
:
9
Sesame
Contains more Vitamin A +125%
Contains more Vitamin B1 +668%
Contains more Vitamin B2 +723.3%
Contains more Vitamin B3 +75.7%
Contains more Vitamin B6 +887.5%
Contains more Folate +646.2%
Equal in Vitamin E - 0.25
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 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% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin A +125%
Contains more Vitamin B1 +668%
Contains more Vitamin B2 +723.3%
Contains more Vitamin B3 +75.7%
Contains more Vitamin B6 +887.5%
Contains more Folate +646.2%
Equal in Vitamin E - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
2
:
3
Sesame
Contains more Carbs +12.8%
Contains more Water +1319.2%
Contains more Protein +222.4%
Contains more Fats +5743.5%
Contains more Other +586.2%
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
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
Contains more Carbs +12.8%
Contains more Water +1319.2%
Contains more Protein +222.4%
Contains more Fats +5743.5%
Contains more Other +586.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Sesame
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 Spelt Sesame Opinion
Net carbs 22.54g 11.65g Spelt
Protein 5.5g 17.73g Sesame
Fats 0.85g 49.67g Sesame
Carbs 26.44g 23.45g Spelt
Calories 127kcal 573kcal Sesame
Starch 19.57g Spelt
Sugar 0.3g Spelt
Fiber 3.9g 11.8g Sesame
Calcium 10mg 975mg Sesame
Iron 1.67mg 14.55mg Sesame
Magnesium 49mg 351mg Sesame
Phosphorus 150mg 629mg Sesame
Potassium 143mg 468mg Sesame
Sodium 5mg 11mg Spelt
Zinc 1.25mg 7.75mg Sesame
Copper 0.215mg 4.082mg Sesame
Manganese 1.091mg 2.46mg Sesame
Selenium 4µg 34.4µg Sesame
Vitamin A 4IU 9IU Sesame
Vitamin E 0.26mg 0.25mg Spelt
Vitamin B1 0.103mg 0.791mg Sesame
Vitamin B2 0.03mg 0.247mg Sesame
Vitamin B3 2.57mg 4.515mg Sesame
Vitamin B5 0.05mg Sesame
Vitamin B6 0.08mg 0.79mg Sesame
Folate 13µg 97µg Sesame
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame
Saturated Fat 6.957g Spelt
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
Spelt Sesame
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
10%
Spelt
50%
Sesame
Minerals Daily Need Coverage Score
45%
Spelt
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 6.957g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt
Spelt 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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.