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Buckwheat vs Sesame - In-Depth Nutrition Comparison

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Differences between Buckwheat and Sesame

  • Buckwheat contains less Copper, Iron, Calcium, Vitamin B1, Manganese, Zinc, Selenium, Vitamin B6, and Phosphorus than Sesame.
  • Sesame's daily need coverage for Copper is 331% higher.
  • The amount of Saturated Fat in Buckwheat is lower.

The food types used in this comparison are Buckwheat and Seeds, sesame seeds, whole, dried.

Infographic

Buckwheat 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
Contains less Sodium -90.9%
Contains more Calcium +5316.7%
Contains more Iron +561.4%
Contains more Magnesium +51.9%
Contains more Phosphorus +81.3%
Contains more Zinc +222.9%
Contains more Copper +271.1%
Equal in Potassium - 468
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains less Sodium -90.9%
Contains more Calcium +5316.7%
Contains more Iron +561.4%
Contains more Magnesium +51.9%
Contains more Phosphorus +81.3%
Contains more Zinc +222.9%
Contains more Copper +271.1%
Equal in Potassium - 468

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
:
6
Sesame
Contains more Vitamin B2 +72.1%
Contains more Vitamin B3 +55.5%
Contains more Vitamin B5 +2366%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +683.2%
Contains more Vitamin B6 +276.2%
Contains more Folate +223.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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 B2 +72.1%
Contains more Vitamin B3 +55.5%
Contains more Vitamin B5 +2366%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +683.2%
Contains more Vitamin B6 +276.2%
Contains more Folate +223.3%

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.
Buckwheat 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

All nutrients comparison - raw data values

Nutrient Buckwheat Sesame Opinion
Net carbs 61.5g 11.65g Buckwheat
Protein 13.25g 17.73g Sesame
Fats 3.4g 49.67g Sesame
Carbs 71.5g 23.45g Buckwheat
Calories 343kcal 573kcal Sesame
Starch g g
Fructose g g
Sugar g 0.3g Buckwheat
Fiber 10g 11.8g Sesame
Calcium 18mg 975mg Sesame
Iron 2.2mg 14.55mg Sesame
Magnesium 231mg 351mg Sesame
Phosphorus 347mg 629mg Sesame
Potassium 460mg 468mg Sesame
Sodium 1mg 11mg Buckwheat
Zinc 2.4mg 7.75mg Sesame
Copper 1.1mg 4.082mg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E mg 0.25mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.791mg Sesame
Vitamin B2 0.425mg 0.247mg Buckwheat
Vitamin B3 7.02mg 4.515mg Buckwheat
Vitamin B5 1.233mg 0.05mg Buckwheat
Vitamin B6 0.21mg 0.79mg Sesame
Folate 30µg 97µg Sesame
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Sesame
Tryptophan 0.192mg 0.388mg Sesame
Threonine 0.506mg 0.736mg Sesame
Isoleucine 0.498mg 0.763mg Sesame
Leucine 0.832mg 1.358mg Sesame
Lysine 0.672mg 0.569mg Buckwheat
Methionine 0.172mg 0.586mg Sesame
Phenylalanine 0.52mg 0.94mg Sesame
Valine 0.678mg 0.99mg Sesame
Histidine 0.309mg 0.522mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.741g 6.957g Buckwheat
Monounsaturated Fat 1.04g 18.759g Sesame
Polyunsaturated fat 1.039g 21.773g Sesame

Which food is preferable for your diet?

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

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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
33
Buckwheat
50
Sesame
Mineral Summary Score
109
Buckwheat
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
80%
Buckwheat
106%
Sesame
Carbohydrates
72%
Buckwheat
23%
Sesame
Fats
16%
Buckwheat
229%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 6.216g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 54)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1.4)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.