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Barley vs Sesame - In-Depth Nutrition Comparison

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What are the differences between Barley and Sesame?

  • Barley is higher in Fiber, yet Sesame is higher in Copper, Iron, Calcium, Phosphorus, Magnesium, Zinc, Vitamin B6, and Manganese.
  • Sesame's daily need coverage for Copper is 398% more.
  • The amount of Saturated Fat in Barley is lower.

We used Barley, hulled and Seeds, sesame seeds, whole, dried types in this article.

Infographic

Barley 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
0
:
8
Sesame
Contains more Calcium +2854.5%
Contains more Iron +304.2%
Contains more Magnesium +163.9%
Contains more Phosphorus +138.3%
Contains more Zinc +179.8%
Contains more Copper +719.7%
Equal in Potassium - 468
Equal in Sodium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains more Calcium +2854.5%
Contains more Iron +304.2%
Contains more Magnesium +163.9%
Contains more Phosphorus +138.3%
Contains more Zinc +179.8%
Contains more Copper +719.7%
Equal in Potassium - 468
Equal in Sodium - 11

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
Barley
6
:
3
Sesame
Contains more Vitamin A +144.4%
Contains more Vitamin E +128%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +464%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +22.4%
Contains more Vitamin B6 +148.4%
Contains more Folate +410.5%
Equal in Vitamin B3 - 4.515
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
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 +144.4%
Contains more Vitamin E +128%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +464%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +22.4%
Contains more Vitamin B6 +148.4%
Contains more Folate +410.5%
Equal in Vitamin B3 - 4.515

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
2
:
3
Sesame
Contains more Carbs +213.3%
Contains more Water +101.3%
Contains more Protein +42.1%
Contains more Fats +2059.6%
Contains more Other +93.9%
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
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 +213.3%
Contains more Water +101.3%
Contains more Protein +42.1%
Contains more Fats +2059.6%
Contains more Other +93.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
1
:
2
Sesame
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +6259%
Contains more Polyunsaturated fat +1865.1%
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +6259%
Contains more Polyunsaturated fat +1865.1%

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.
Barley Sesame
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Barley Sesame Opinion
Net carbs 56.18g 11.65g Barley
Protein 12.48g 17.73g Sesame
Fats 2.3g 49.67g Sesame
Carbs 73.48g 23.45g Barley
Calories 354kcal 573kcal Sesame
Sugar 0.8g 0.3g Sesame
Fiber 17.3g 11.8g Barley
Calcium 33mg 975mg Sesame
Iron 3.6mg 14.55mg Sesame
Magnesium 133mg 351mg Sesame
Phosphorus 264mg 629mg Sesame
Potassium 452mg 468mg Sesame
Sodium 12mg 11mg Sesame
Zinc 2.77mg 7.75mg Sesame
Copper 0.498mg 4.082mg Sesame
Vitamin A 22IU 9IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg 0.25mg Barley
Vitamin B1 0.646mg 0.791mg Sesame
Vitamin B2 0.285mg 0.247mg Barley
Vitamin B3 4.604mg 4.515mg Barley
Vitamin B5 0.282mg 0.05mg Barley
Vitamin B6 0.318mg 0.79mg Sesame
Folate 19µg 97µg Sesame
Vitamin K 2.2µg 0µg Barley
Tryptophan 0.208mg 0.388mg Sesame
Threonine 0.424mg 0.736mg Sesame
Isoleucine 0.456mg 0.763mg Sesame
Leucine 0.848mg 1.358mg Sesame
Lysine 0.465mg 0.569mg Sesame
Methionine 0.24mg 0.586mg Sesame
Phenylalanine 0.7mg 0.94mg Sesame
Valine 0.612mg 0.99mg Sesame
Histidine 0.281mg 0.522mg Sesame
Saturated Fat 0.482g 6.957g Barley
Monounsaturated Fat 0.295g 18.759g Sesame
Polyunsaturated fat 1.108g 21.773g Sesame

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
36%
Barley
50%
Sesame
Minerals Daily Need Coverage Score
80%
Barley
372%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 6.475g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 28)
Which food is cheaper?
Barley
Barley is cheaper (difference - $2.5)
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.

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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.