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  6. Almond butter vs. Sesame

Almond butter vs. Sesame — In-Depth Nutrition Comparison

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How are almond butter and sesame different?

  • Almond butter is richer in vitamin E and vitamin B2, while sesame is higher in copper, iron, calcium, vitamin B1, selenium, vitamin B6, zinc, and phosphorus.
  • Sesame covers your daily need for copper, 350% more than almond butter.
  • Almond butter contains 97 times more vitamin E than sesame. Almond butter contains 24.21mg of vitamin E, while sesame contains 0.25mg.

Nuts, almond butter, plain, without salt added and Seeds, sesame seeds, whole, dried types were used in this article.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Sesame
Sesame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PotassiumPotassium +59.8%
Contains less SodiumSodium -36.4%
Contains more MagnesiumMagnesium +25.8%
Contains more CalciumCalcium +181%
Contains more IronIron +316.9%
Contains more CopperCopper +337%
Contains more ZincZinc +135.6%
Contains more PhosphorusPhosphorus +23.8%
Contains more ManganeseManganese +15.4%
Contains more SeleniumSelenium +1333.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Sesame
Sesame
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin EVitamin E +9584%
Contains more Vitamin B2Vitamin B2 +280.2%
Contains more Vitamin B5Vitamin B5 +536%
Contains more CholineCholine +103.5%
Contains more Vitamin B1Vitamin B1 +1829.3%
Contains more Vitamin B3Vitamin B3 +43.1%
Contains more Vitamin B6Vitamin B6 +667%
Contains more FolateFolate +83%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Sesame DV% diff.
Copper 0.934mg 4.082mg 350%
Vitamin E 24.21mg 0.25mg 160%
Iron 3.49mg 14.55mg 138%
Calcium 347mg 975mg 63%
Vitamin B1 0.041mg 0.791mg 63%
Selenium 2.4µg 34.4µg 58%
Polyunsaturated fat 13.613g 21.773g 54%
Vitamin B2 0.939mg 0.247mg 53%
Vitamin B6 0.103mg 0.79mg 53%
Zinc 3.29mg 7.75mg 41%
Monounsaturated fat 32.445g 18.759g 34%
Magnesium 279mg 351mg 17%
Phosphorus 508mg 629mg 17%
Manganese 2.131mg 2.46mg 14%
Saturated fat 4.152g 6.957g 13%
Folate 53µg 97µg 11%
Fats 55.5g 49.67g 9%
Vitamin B3 3.155mg 4.515mg 9%
Potassium 748mg 468mg 8%
Fiber 10.3g 11.8g 6%
Protein 20.96g 17.73g 6%
Choline 52.1mg 25.6mg 5%
Vitamin B5 0.318mg 0.05mg 5%
Calories 614kcal 573kcal 2%
Carbs 18.82g 23.45g 2%
Net carbs 8.52g 11.65g N/A
Sugar 4.43g 0.3g N/A
Starch 0.08g 0%
Sodium 7mg 11mg 0%
Tryptophan 0.159mg 0.388mg 0%
Threonine 0.555mg 0.736mg 0%
Isoleucine 0.813mg 0.763mg 0%
Leucine 1.483mg 1.358mg 0%
Lysine 0.612mg 0.569mg 0%
Methionine 0.122mg 0.586mg 0%
Phenylalanine 1.149mg 0.94mg 0%
Valine 0.937mg 0.99mg 0%
Histidine 0.55mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Sesame
Sesame
3
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 ProteinProtein +18.2%
Contains more FatsFats +11.7%
Contains more CarbsCarbs +24.6%
Contains more WaterWater +186%
Contains more OtherOther +44.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Sesame
Sesame
1
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -40.3%
Contains more Mono. FatMonounsaturated fat +73%
Contains more Poly. FatPolyunsaturated fat +59.9%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.