Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Wheat
  5. Compare
  6. Wheat vs. Sesame

Wheat vs. Sesame — In-Depth Nutrition Comparison

Compare

Important differences between Wheat and Sesame

  • Wheat has less Copper, Iron, Calcium, Magnesium, Phosphorus, Manganese, Vitamin B1, Vitamin B6, and Zinc.
  • Sesame's daily need coverage for Copper is 431% more.
  • Wheat is lower in Saturated Fat.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Seeds, sesame seeds, whole, dried.

Infographic

Wheat 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.
Wheat
Wheat
1
:
9
Sesame
Sesame
Contains less Sodium -27.3%
Contains more Calcium +10733.3%
Contains more Iron +726.7%
Contains more Magnesium +631.3%
Contains more Phosphorus +327.9%
Contains more Potassium +185.4%
Contains more Zinc +321.2%
Contains more Copper +1872%
Contains more Manganese +138.8%
Equal in Selenium - 34.4
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
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 Calcium +10733.3%
Contains more Iron +726.7%
Contains more Magnesium +631.3%
Contains more Phosphorus +327.9%
Contains more Potassium +185.4%
Contains more Zinc +321.2%
Contains more Copper +1872%
Contains more Manganese +138.8%
Equal in Selenium - 34.4

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.
Wheat
Wheat
0
:
11
Sesame
Sesame
Contains more Vitamin A +125%
Contains more Vitamin B1 +732.6%
Contains more Vitamin B2 +723.3%
Contains more Vitamin B3 +95.9%
Contains more Vitamin B6 +1028.6%
Contains more Folate +781.8%
Equal in Vitamin E - 0.25
Wheat
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% 24% 7% 44% 0% 17% 9% 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 +125%
Contains more Vitamin B1 +732.6%
Contains more Vitamin B2 +723.3%
Contains more Vitamin B3 +95.9%
Contains more Vitamin B6 +1028.6%
Contains more Folate +781.8%
Equal in Vitamin E - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Sesame
Sesame
Contains more Carbs +17.7%
Contains more Water +1289.8%
Contains more Protein +210.5%
Contains more Fats +5884.3%
Contains more Other +555.9%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 Carbs +17.7%
Contains more Water +1289.8%
Contains more Protein +210.5%
Contains more Fats +5884.3%
Contains more Other +555.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Sesame
Sesame
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +22232.1%
Contains more Polyunsaturated fat +8860.1%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +22232.1%
Contains more Polyunsaturated fat +8860.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Sesame Opinion
Net carbs 23.3g 11.65g Wheat
Protein 5.71g 17.73g Sesame
Fats 0.83g 49.67g Sesame
Carbs 27.6g 23.45g Wheat
Calories 132kcal 573kcal Sesame
Sugar 3.07g 0.3g Sesame
Fiber 4.3g 11.8g Sesame
Calcium 9mg 975mg Sesame
Iron 1.76mg 14.55mg Sesame
Magnesium 48mg 351mg Sesame
Phosphorus 147mg 629mg Sesame
Potassium 164mg 468mg Sesame
Sodium 8mg 11mg Wheat
Zinc 1.84mg 7.75mg Sesame
Copper 0.207mg 4.082mg Sesame
Manganese 1.03mg 2.46mg Sesame
Selenium 31.9µg 34.4µg Sesame
Vitamin A 4IU 9IU Sesame
Vitamin E 0.24mg 0.25mg Sesame
Vitamin B1 0.095mg 0.791mg Sesame
Vitamin B2 0.03mg 0.247mg Sesame
Vitamin B3 2.305mg 4.515mg Sesame
Vitamin B5 0.05mg Sesame
Vitamin B6 0.07mg 0.79mg Sesame
Folate 11µg 97µg Sesame
Tryptophan 0.051mg 0.388mg Sesame
Threonine 0.172mg 0.736mg Sesame
Isoleucine 0.22mg 0.763mg Sesame
Leucine 0.432mg 1.358mg Sesame
Lysine 0.161mg 0.569mg Sesame
Methionine 0.097mg 0.586mg Sesame
Phenylalanine 0.3mg 0.94mg Sesame
Valine 0.267mg 0.99mg Sesame
Histidine 0.147mg 0.522mg Sesame
Trans Fat 0.002g Sesame
Saturated Fat 0.077g 6.957g Wheat
Monounsaturated Fat 0.084g 18.759g Sesame
Polyunsaturated fat 0.243g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Wheat
Wheat vs Flour
Flour
Wheat
Wheat vs Wild rice raw
Wild rice raw
Wheat
Wheat vs Tagliatelle
Tagliatelle
Sesame
Sesame vs Seed
Seed
Sesame
Sesame vs Safflower
Safflower
Sesame
Sesame vs Sunflower seed
Sunflower seed

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%
Wheat
50%
Sesame
Minerals Daily Need Coverage Score
61%
Wheat
348%
Sesame

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 6.88g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 50)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3.6)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.77g)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.