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Almond vs Sesame - In-Depth Nutrition Comparison

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The main differences between Almond and Sesame

  • Almond has more Vitamin E , and Vitamin B2, however Sesame has more Copper, Iron, Calcium, Selenium, Vitamin B6, Vitamin B1, Zinc, and Phosphorus.
  • Daily need coverage for Copper from Sesame is 339% higher.
  • Sesame has 103 times less Vitamin E than Almond. Almond has 25.63mg of Vitamin E , while Sesame has 0.25mg.

Food types used in this article are Nuts, almonds and Seeds, sesame seeds, whole, dried.

Infographic

Almond vs Sesame infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
2
:
6
Sesame
Contains more Potassium +56.6%
Contains less Sodium -90.9%
Contains more Iron +292.2%
Contains more Calcium +262.5%
Contains more Magnesium +30%
Contains more Copper +295.9%
Contains more Zinc +148.4%
Contains more Phosphorus +30.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains more Potassium +56.6%
Contains less Sodium -90.9%
Contains more Iron +292.2%
Contains more Calcium +262.5%
Contains more Magnesium +30%
Contains more Copper +295.9%
Contains more Zinc +148.4%
Contains more Phosphorus +30.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
3
:
5
Sesame
Contains more Vitamin E +10152%
Contains more Vitamin B2 +360.7%
Contains more Vitamin B5 +842%
Contains more Vitamin A +350%
Contains more Vitamin B1 +285.9%
Contains more Vitamin B3 +24.8%
Contains more Vitamin B6 +476.6%
Contains more Folate +120.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Contains more Vitamin E +10152%
Contains more Vitamin B2 +360.7%
Contains more Vitamin B5 +842%
Contains more Vitamin A +350%
Contains more Vitamin B1 +285.9%
Contains more Vitamin B3 +24.8%
Contains more Vitamin B6 +476.6%
Contains more Folate +120.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
50
Sesame
Mineral Summary Score
139
Almond
372
Sesame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
127%
Almond
106%
Sesame
Carbohydrates
22%
Almond
23%
Sesame
Fats
230%
Almond
229%
Sesame

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Sesame
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 4.05g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 3.155g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond
Almond is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Almond Sesame Opinion
Calories 579 573 Almond
Protein 21.15 17.73 Almond
Fats 49.93 49.67 Almond
Vitamin C 0 0
Carbs 21.55 23.45 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 14.55 Sesame
Calcium 269 975 Sesame
Potassium 733 468 Almond
Magnesium 270 351 Sesame
Sugar 4.35 0.3 Sesame
Fiber 12.5 11.8 Almond
Copper 1.031 4.082 Sesame
Zinc 3.12 7.75 Sesame
Starch 0.72 Almond
Phosphorus 481 629 Sesame
Sodium 1 11 Almond
Vitamin A 2 9 Sesame
Vitamin E 25.63 0.25 Almond
Vitamin D 0 0
Vitamin B1 0.205 0.791 Sesame
Vitamin B2 1.138 0.247 Almond
Vitamin B3 3.618 4.515 Sesame
Vitamin B5 0.471 0.05 Almond
Vitamin B6 0.137 0.79 Sesame
Vitamin B12 0 0
Vitamin K 0 0
Folate 44 97 Sesame
Trans Fat 0.015 Sesame
Saturated Fat 3.802 6.957 Almond
Monounsaturated Fat 31.551 18.759 Almond
Polyunsaturated fat 12.329 21.773 Sesame
Tryptophan 0.211 0.388 Sesame
Threonine 0.601 0.736 Sesame
Isoleucine 0.751 0.763 Sesame
Leucine 1.473 1.358 Almond
Lysine 0.568 0.569 Sesame
Methionine 0.157 0.586 Sesame
Phenylalanine 1.132 0.94 Almond
Valine 0.855 0.99 Sesame
Histidine 0.539 0.522 Almond
Fructose 0.11 Almond

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.