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  6. Almonds vs. Sesame

Almonds vs. Sesame — In-Depth Nutrition Comparison

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The main differences between almonds and sesame

  • Almonds have 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 for sesame is 339% higher.
  • Sesame has 103 times less vitamin E than almonds. Almonds have 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

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +56.6%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +262.5%
Contains more IronIron +292.2%
Contains more CopperCopper +295.9%
Contains more ZincZinc +148.4%
Contains more PhosphorusPhosphorus +30.8%
Contains more ManganeseManganese +12.9%
Contains more SeleniumSelenium +739%

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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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 +10152%
Contains more Vitamin B2Vitamin B2 +360.7%
Contains more Vitamin B5Vitamin B5 +842%
Contains more CholineCholine +103.5%
Contains more Vitamin B1Vitamin B1 +285.9%
Contains more Vitamin B3Vitamin B3 +24.8%
Contains more Vitamin B6Vitamin B6 +476.6%
Contains more FolateFolate +120.5%
~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 Almonds Sesame DV% diff.
Copper 1.031mg 4.082mg 339%
Vitamin E 25.63mg 0.25mg 169%
Iron 3.71mg 14.55mg 136%
Calcium 269mg 975mg 71%
Vitamin B2 1.138mg 0.247mg 69%
Polyunsaturated fat 12.329g 21.773g 63%
Selenium 4.1µg 34.4µg 55%
Vitamin B6 0.137mg 0.79mg 50%
Vitamin B1 0.205mg 0.791mg 49%
Zinc 3.12mg 7.75mg 42%
Monounsaturated fat 31.551g 18.759g 32%
Phosphorus 481mg 629mg 21%
Magnesium 270mg 351mg 19%
Saturated fat 3.802g 6.957g 14%
Folate 44µg 97µg 13%
Manganese 2.179mg 2.46mg 12%
Vitamin B5 0.471mg 0.05mg 8%
Potassium 733mg 468mg 8%
Protein 21.15g 17.73g 7%
Vitamin B3 3.618mg 4.515mg 6%
Choline 52.1mg 25.6mg 5%
Fiber 12.5g 11.8g 3%
Carbs 21.55g 23.45g 1%
Calories 579kcal 573kcal 0%
Fats 49.93g 49.67g 0%
Net carbs 9.05g 11.65g N/A
Sugar 4.35g 0.3g N/A
Starch 0.72g 0%
Sodium 1mg 11mg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.388mg 0%
Threonine 0.601mg 0.736mg 0%
Isoleucine 0.751mg 0.763mg 0%
Leucine 1.473mg 1.358mg 0%
Lysine 0.568mg 0.569mg 0%
Methionine 0.157mg 0.586mg 0%
Phenylalanine 1.132mg 0.94mg 0%
Valine 0.855mg 0.99mg 0%
Histidine 0.539mg 0.522mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +19.3%
Contains more OtherOther +50.7%
~equal in Fats ~49.67g
~equal in Carbs ~23.45g
~equal in Water ~4.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 -45.4%
Contains more Mono. FatMonounsaturated fat +68.2%
Contains more Poly. FatPolyunsaturated fat +76.6%

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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. Almonds - 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.