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Bread vs Sesame - In-Depth Nutrition Comparison

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How are Bread and Sesame different?

  • Sesame is higher than Bread in Copper, Iron, Calcium, Magnesium, Phosphorus, Zinc, Vitamin B6, Manganese, and Vitamin B1.
  • Sesame covers your daily need of Copper 432% more than Bread.
  • Bread is lower in Saturated Fat.

Bread, wheat, toasted and Seeds, sesame seeds, whole, dried types were used in this article.

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Bread 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
Bread
0
:
8
Sesame
Contains more Iron +255.7%
Contains more Calcium +490.9%
Contains more Potassium +109.9%
Contains more Magnesium +494.9%
Contains more Copper +1961.6%
Contains more Zinc +427.2%
Contains more Phosphorus +234.6%
Contains less Sodium -98.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains more Iron +255.7%
Contains more Calcium +490.9%
Contains more Potassium +109.9%
Contains more Magnesium +494.9%
Contains more Copper +1961.6%
Contains more Zinc +427.2%
Contains more Phosphorus +234.6%
Contains less Sodium -98.2%

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
Bread
5
:
5
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B5 +812%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +80.2%
Contains more Vitamin B6 +416.3%
Contains more Folate +12.8%
Equal in Vitamin E - 0.25
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
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 C +∞%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B5 +812%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +80.2%
Contains more Vitamin B6 +416.3%
Contains more Folate +12.8%
Equal in Vitamin E - 0.25

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
38
Bread
50
Sesame
Mineral Summary Score
66
Bread
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
78%
Bread
106%
Sesame
Carbohydrates
56%
Bread
23%
Sesame
Fats
20%
Bread
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.
Bread 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread 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 lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 6.12g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 590mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 5.968g)
Which food is lower in glycemic index?
Bread
Bread is lower in glycemic index (difference - 60)
Which food is cheaper?
Bread
Bread is cheaper (difference - $3.7)
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 Bread Sesame Opinion
Calories 313 573 Sesame
Protein 12.96 17.73 Sesame
Fats 4.27 49.67 Sesame
Vitamin C 0.2 0 Bread
Carbs 55.77 23.45 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 4.09 14.55 Sesame
Calcium 165 975 Sesame
Potassium 223 468 Sesame
Magnesium 59 351 Sesame
Sugar 6.42 0.3 Sesame
Fiber 4.7 11.8 Sesame
Copper 0.198 4.082 Sesame
Zinc 1.47 7.75 Sesame
Starch
Phosphorus 188 629 Sesame
Sodium 601 11 Sesame
Vitamin A 0 9 Sesame
Vitamin E 0.24 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.439 0.791 Sesame
Vitamin B2 0.382 0.247 Bread
Vitamin B3 6.25 4.515 Bread
Vitamin B5 0.456 0.05 Bread
Vitamin B6 0.153 0.79 Sesame
Vitamin B12 0 0
Vitamin K 5.7 0 Bread
Folate 86 97 Sesame
Trans Fat
Saturated Fat 0.989 6.957 Bread
Monounsaturated Fat 1.019 18.759 Sesame
Polyunsaturated fat 1.72 21.773 Sesame
Tryptophan 0.092 0.388 Sesame
Threonine 0.299 0.736 Sesame
Isoleucine 0.258 0.763 Sesame
Leucine 0.461 1.358 Sesame
Lysine 0.215 0.569 Sesame
Methionine 0.105 0.586 Sesame
Phenylalanine 0.315 0.94 Sesame
Valine 0.31 0.99 Sesame
Histidine 0.15 0.522 Sesame
Fructose

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. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.