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Cassava vs. Sesame — In-Depth Nutrition Comparison

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What are the differences between cassava and sesame?

  • Sesame is richer than cassava in copper, iron, calcium, manganese, phosphorus, magnesium, zinc, selenium, vitamin B1, and vitamin B6.
  • Sesame's daily need coverage for copper is 442% more.

We used Cassava, raw and Seeds, sesame seeds, whole, dried types in this article.

Infographic

Cassava 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" 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Sesame
10
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 MagnesiumMagnesium +1571.4%
Contains more CalciumCalcium +5993.8%
Contains more PotassiumPotassium +72.7%
Contains more IronIron +5288.9%
Contains more CopperCopper +3982%
Contains more ZincZinc +2179.4%
Contains more PhosphorusPhosphorus +2229.6%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +540.6%
Contains more SeleniumSelenium +4814.3%

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Sesame
6
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +114%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +31.6%
Contains more Vitamin B1Vitamin B1 +809.2%
Contains more Vitamin B2Vitamin B2 +414.6%
Contains more Vitamin B3Vitamin B3 +428.7%
Contains more Vitamin B6Vitamin B6 +797.7%
Contains more FolateFolate +259.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~25.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
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 CarbsCarbs +62.3%
Contains more WaterWater +1172.5%
Contains more ProteinProtein +1203.7%
Contains more FatsFats +17639.3%
Contains more OtherOther +619.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
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 -98.9%
Contains more Mono. FatMonounsaturated fat +24912%
Contains more Poly. FatPolyunsaturated fat +45260.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava 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 Cassava Sesame DV% diff.
Copper 0.1mg 4.082mg 442%
Iron 0.27mg 14.55mg 179%
Polyunsaturated fat 0.048g 21.773g 145%
Calcium 16mg 975mg 96%
Manganese 0.384mg 2.46mg 90%
Phosphorus 27mg 629mg 86%
Magnesium 21mg 351mg 79%
Fats 0.28g 49.67g 76%
Zinc 0.34mg 7.75mg 67%
Selenium 0.7µg 34.4µg 61%
Vitamin B1 0.087mg 0.791mg 59%
Vitamin B6 0.088mg 0.79mg 54%
Monounsaturated fat 0.075g 18.759g 47%
Fiber 1.8g 11.8g 40%
Protein 1.36g 17.73g 33%
Saturated fat 0.074g 6.957g 31%
Vitamin C 20.6mg 0mg 23%
Vitamin B3 0.854mg 4.515mg 23%
Calories 160kcal 573kcal 21%
Folate 27µg 97µg 18%
Vitamin B2 0.048mg 0.247mg 15%
Potassium 271mg 468mg 6%
Carbs 38.06g 23.45g 5%
Vitamin K 1.9µg 0µg 2%
Vitamin B5 0.107mg 0.05mg 1%
Net carbs 36.26g 11.65g N/A
Sugar 1.7g 0.3g N/A
Sodium 14mg 11mg 0%
Vitamin E 0.19mg 0.25mg 0%
Vitamin A 1µg 0µg 0%
Choline 23.7mg 25.6mg 0%
Tryptophan 0.019mg 0.388mg 0%
Threonine 0.028mg 0.736mg 0%
Isoleucine 0.027mg 0.763mg 0%
Leucine 0.039mg 1.358mg 0%
Lysine 0.044mg 0.569mg 0%
Methionine 0.011mg 0.586mg 0%
Phenylalanine 0.026mg 0.94mg 0%
Valine 0.035mg 0.99mg 0%
Histidine 0.02mg 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Cassava
47%
Sesame
Minerals Daily Need Coverage Score
16%
Cassava
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.4g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 6.883g)
Which food is lower in glycemic index?
Cassava
Cassava is lower in glycemic index (difference - 94)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $3.8)
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

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.