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  6. Avocado vs. Sesame

Avocado vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between avocados and sesame

  • The amount of copper, iron, manganese, calcium, phosphorus, magnesium, zinc, selenium, vitamin B1, and vitamin B6 in sesame is higher than in avocados.
  • Sesame covers your daily copper needs 432% more than avocados.

Specific food types used in this comparison are Avocados, raw, all commercial varieties and Seeds, sesame seeds, whole, dried.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 less SodiumSodium -36.4%
Contains more MagnesiumMagnesium +1110.3%
Contains more CalciumCalcium +8025%
Contains more IronIron +2545.5%
Contains more CopperCopper +2048.4%
Contains more ZincZinc +1110.9%
Contains more PhosphorusPhosphorus +1109.6%
Contains more ManganeseManganese +1632.4%
Contains more SeleniumSelenium +8500%
~equal in Potassium ~468mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Sesame
Sesame
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +728%
Contains more Vitamin B5Vitamin B5 +2678%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1080.6%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +159.8%
Contains more Vitamin B6Vitamin B6 +207.4%
Contains more FolateFolate +19.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Sesame DV% diff.
Copper 0.19mg 4.082mg 432%
Iron 0.55mg 14.55mg 175%
Polyunsaturated fat 1.816g 21.773g 133%
Manganese 0.142mg 2.46mg 101%
Calcium 12mg 975mg 96%
Phosphorus 52mg 629mg 82%
Magnesium 29mg 351mg 77%
Zinc 0.64mg 7.75mg 65%
Selenium 0.4µg 34.4µg 62%
Vitamin B1 0.067mg 0.791mg 60%
Fats 14.66g 49.67g 54%
Vitamin B6 0.257mg 0.79mg 41%
Protein 2g 17.73g 31%
Vitamin B5 1.389mg 0.05mg 27%
Saturated fat 2.126g 6.957g 22%
Monounsaturated fat 9.799g 18.759g 22%
Calories 160kcal 573kcal 21%
Fiber 6.7g 11.8g 20%
Vitamin K 21µg 0µg 18%
Vitamin B3 1.738mg 4.515mg 17%
Vitamin E 2.07mg 0.25mg 12%
Vitamin C 10mg 0mg 11%
Vitamin B2 0.13mg 0.247mg 9%
Carbs 8.53g 23.45g 5%
Folate 81µg 97µg 4%
Choline 14.2mg 25.6mg 2%
Potassium 485mg 468mg 1%
Vitamin A 7µg 0µg 1%
Protein per 100 calories 1.3g 3.1g N/A
Calories per 10 g protein 800kcal 323kcal N/A
Weight per 100 calories 63g 17g N/A
Unsaturated / Saturated Fat ratio 5.5 5.8 N/A
Net carbs 1.83g 11.65g N/A
Sugar 0.66g 0.3g N/A
Starch 0.11g 0%
Sodium 7mg 11mg 0%
Tryptophan 0.025mg 0.388mg 0%
Threonine 0.073mg 0.736mg 0%
Isoleucine 0.084mg 0.763mg 0%
Leucine 0.143mg 1.358mg 0%
Lysine 0.132mg 0.569mg 0%
Methionine 0.038mg 0.586mg 0%
Phenylalanine 0.097mg 0.94mg 0%
Valine 0.107mg 0.99mg 0%
Histidine 0.049mg 0.522mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Sesame
Sesame
4
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 WaterWater +1461.4%
Contains more ProteinProtein +786.5%
Contains more FatsFats +238.8%
Contains more CarbsCarbs +174.9%
Contains more OtherOther +182.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Sesame
Sesame
2
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 -69.4%
Contains more Mono. FatMonounsaturated fat +91.4%
Contains more Poly. FatPolyunsaturated fat +1099%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.