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Cauliflower vs. Sesame — In-Depth Nutrition Comparison

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How are cauliflower and sesame different?

  • Cauliflower is richer in vitamin C, while sesame is higher in copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, and selenium.
  • Sesame covers your daily need for copper, 449% more than cauliflower.

Cauliflower, raw and Seeds, sesame seeds, whole, dried types were used in this article.

Infographic

Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 +2240%
Contains more CalciumCalcium +4331.8%
Contains more PotassiumPotassium +56.5%
Contains more IronIron +3364.3%
Contains more CopperCopper +10366.7%
Contains more ZincZinc +2770.4%
Contains more PhosphorusPhosphorus +1329.5%
Contains less SodiumSodium -63.3%
Contains more ManganeseManganese +1487.1%
Contains more SeleniumSelenium +5633.3%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 B5Vitamin B5 +1234%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +73%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin B1Vitamin B1 +1482%
Contains more Vitamin B2Vitamin B2 +311.7%
Contains more Vitamin B3Vitamin B3 +790.5%
Contains more Vitamin B6Vitamin B6 +329.3%
Contains more FolateFolate +70.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
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 +1863.1%
Contains more ProteinProtein +823.4%
Contains more FatsFats +17639.3%
Contains more CarbsCarbs +371.8%
Contains more OtherOther +486.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 -98.1%
Contains more Mono. FatMonounsaturated fat +55073.5%
Contains more Poly. FatPolyunsaturated fat +70135.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Sesame
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Sesame DV% diff.
Copper 0.039mg 4.082mg 449%
Iron 0.42mg 14.55mg 177%
Polyunsaturated fat 0.031g 21.773g 145%
Manganese 0.155mg 2.46mg 100%
Calcium 22mg 975mg 95%
Phosphorus 44mg 629mg 84%
Magnesium 15mg 351mg 80%
Fats 0.28g 49.67g 76%
Zinc 0.27mg 7.75mg 68%
Vitamin B1 0.05mg 0.791mg 62%
Selenium 0.6µg 34.4µg 61%
Vitamin C 48.2mg 0mg 54%
Monounsaturated fat 0.034g 18.759g 47%
Vitamin B6 0.184mg 0.79mg 47%
Fiber 2g 11.8g 39%
Protein 1.92g 17.73g 32%
Saturated fat 0.13g 6.957g 31%
Calories 25kcal 573kcal 27%
Vitamin B3 0.507mg 4.515mg 25%
Vitamin B2 0.06mg 0.247mg 14%
Vitamin K 15.5µg 0µg 13%
Vitamin B5 0.667mg 0.05mg 12%
Folate 57µg 97µg 10%
Carbs 4.97g 23.45g 6%
Potassium 299mg 468mg 5%
Choline 44.3mg 25.6mg 3%
Vitamin E 0.08mg 0.25mg 1%
Fructose 0.97g 1%
Sodium 30mg 11mg 1%
Net carbs 2.97g 11.65g N/A
Sugar 1.91g 0.3g N/A
Tryptophan 0.02mg 0.388mg 0%
Threonine 0.076mg 0.736mg 0%
Isoleucine 0.071mg 0.763mg 0%
Leucine 0.106mg 1.358mg 0%
Lysine 0.217mg 0.569mg 0%
Methionine 0.02mg 0.586mg 0%
Phenylalanine 0.065mg 0.94mg 0%
Valine 0.125mg 0.99mg 0%
Histidine 0.056mg 0.522mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

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

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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
30%
Cauliflower
47%
Sesame
Minerals Daily Need Coverage Score
13%
Cauliflower
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 19mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 6.827g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $3.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.