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  6. Couscous vs. Sesame

Couscous vs. Sesame — In-Depth Nutrition Comparison

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Important differences between couscous and sesame

  • Couscous has less copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, and fiber.
  • Sesame's daily need coverage for copper is 449% more.

The food varieties used in the comparison are Couscous, cooked and Seeds, sesame seeds, whole, dried.

Infographic

Couscous 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" 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Sesame
Sesame
9
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 less SodiumSodium -54.5%
Contains more MagnesiumMagnesium +4287.5%
Contains more CalciumCalcium +12087.5%
Contains more PotassiumPotassium +706.9%
Contains more IronIron +3728.9%
Contains more CopperCopper +9856.1%
Contains more ZincZinc +2880.8%
Contains more PhosphorusPhosphorus +2759.1%
Contains more ManganeseManganese +2828.6%
Contains more SeleniumSelenium +25.1%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Sesame
Sesame
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin B5Vitamin B5 +642%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +92.3%
Contains more Vitamin B1Vitamin B1 +1155.6%
Contains more Vitamin B2Vitamin B2 +814.8%
Contains more Vitamin B3Vitamin B3 +359.3%
Contains more Vitamin B6Vitamin B6 +1449%
Contains more FolateFolate +546.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Sesame DV% diff.
Copper 0.041mg 4.082mg 449%
Iron 0.38mg 14.55mg 177%
Polyunsaturated fat 0.064g 21.773g 145%
Manganese 0.084mg 2.46mg 103%
Calcium 8mg 975mg 97%
Phosphorus 22mg 629mg 87%
Magnesium 8mg 351mg 82%
Fats 0.16g 49.67g 76%
Zinc 0.26mg 7.75mg 68%
Vitamin B1 0.063mg 0.791mg 61%
Vitamin B6 0.051mg 0.79mg 57%
Monounsaturated fat 0.022g 18.759g 47%
Fiber 1.4g 11.8g 42%
Saturated fat 0.029g 6.957g 31%
Protein 3.79g 17.73g 28%
Calories 112kcal 573kcal 23%
Vitamin B3 0.983mg 4.515mg 22%
Folate 15µg 97µg 21%
Vitamin B2 0.027mg 0.247mg 17%
Selenium 27.5µg 34.4µg 13%
Potassium 58mg 468mg 12%
Vitamin B5 0.371mg 0.05mg 6%
Choline 3.3mg 25.6mg 4%
Vitamin E 0.13mg 0.25mg 1%
Protein per 100 calories 3.4g 3.1g N/A
Calories per 10 g protein 296kcal 323kcal N/A
Weight per 100 calories 89g 17g N/A
Unsaturated / Saturated Fat ratio 3 5.8 N/A
Net carbs 21.82g 11.65g N/A
Carbs 23.22g 23.45g 0%
Sugar 0.1g 0.3g N/A
Sodium 5mg 11mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.049mg 0.388mg 0%
Threonine 0.1mg 0.736mg 0%
Isoleucine 0.147mg 0.763mg 0%
Leucine 0.259mg 1.358mg 0%
Lysine 0.073mg 0.569mg 0%
Methionine 0.059mg 0.586mg 0%
Phenylalanine 0.184mg 0.94mg 0%
Valine 0.162mg 0.99mg 0%
Histidine 0.077mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Sesame
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 +1447.3%
Contains more ProteinProtein +367.8%
Contains more FatsFats +30943.8%
Contains more OtherOther +1615.4%
~equal in Carbs ~23.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Sesame
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 -99.6%
Contains more Mono. FatMonounsaturated fat +85168.2%
Contains more Poly. FatPolyunsaturated fat +33920.3%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.