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  6. Teff vs. Sesame

Teff vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between Teff and Sesame?

  • 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.

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

Infographic

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

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.
Teff
Teff
0
:
11
Sesame
Sesame
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%
Teff
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%
Sesame
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 +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
Teff
Teff
1
:
4
Sesame
Sesame
Contains more Water +1497.7%
Contains more Protein +358.1%
Contains more Fats +7541.5%
Contains more Carbs +18.1%
Contains more Other +546.4%
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Sesame
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 Water +1497.7%
Contains more Protein +358.1%
Contains more Fats +7541.5%
Contains more Carbs +18.1%
Contains more Other +546.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff 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 Teff Sesame Opinion
Net carbs 17.06g 11.65g Teff
Protein 3.87g 17.73g Sesame
Fats 0.65g 49.67g Sesame
Carbs 19.86g 23.45g Sesame
Calories 101kcal 573kcal Sesame
Sugar 0.3g Teff
Fiber 2.8g 11.8g Sesame
Calcium 49mg 975mg Sesame
Iron 2.05mg 14.55mg Sesame
Magnesium 50mg 351mg Sesame
Phosphorus 120mg 629mg Sesame
Potassium 107mg 468mg Sesame
Sodium 8mg 11mg Teff
Zinc 1.11mg 7.75mg Sesame
Copper 0.226mg 4.082mg Sesame
Manganese 2.86mg 2.46mg Teff
Selenium 34.4µg Sesame
Vitamin A 2IU 9IU Sesame
Vitamin E 0.25mg Sesame
Vitamin B1 0.183mg 0.791mg Sesame
Vitamin B2 0.033mg 0.247mg Sesame
Vitamin B3 0.909mg 4.515mg Sesame
Vitamin B5 0.05mg Sesame
Vitamin B6 0.097mg 0.79mg Sesame
Folate 18µg 97µg Sesame
Tryptophan 0.041mg 0.388mg Sesame
Threonine 0.149mg 0.736mg Sesame
Isoleucine 0.146mg 0.763mg Sesame
Leucine 0.311mg 1.358mg Sesame
Lysine 0.109mg 0.569mg Sesame
Methionine 0.125mg 0.586mg Sesame
Phenylalanine 0.203mg 0.94mg Sesame
Valine 0.2mg 0.99mg Sesame
Histidine 0.088mg 0.522mg 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
Teff 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
9%
Teff
50%
Sesame
Minerals Daily Need Coverage Score
67%
Teff
348%
Sesame

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.