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  6. Cumin vs. Sesame

Cumin vs. Sesame — In-Depth Nutrition Comparison

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What are the differences between Cumin and Sesame?

  • Cumin is higher in Iron, Potassium, Manganese, and Vitamin E , yet Sesame is higher in Copper, Selenium, Vitamin B6, Zinc, and Folate.
  • Cumin's daily need coverage for Iron is 648% more.
  • Cumin has 13 times more Vitamin E than Sesame. While Cumin has 3.33mg of Vitamin E , Sesame has only 0.25mg.
  • The amount of Saturated Fat in Cumin is lower.

We used Spices, cumin seed and Seeds, sesame seeds, whole, dried types in this article.

Infographic

Cumin 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.
Cumin
Cumin
4
:
6
Sesame
Sesame
Contains more Iron +356.1%
Contains more Potassium +282.1%
Contains more Manganese +35.5%
Contains more Phosphorus +26.1%
Contains less Sodium -93.5%
Contains more Zinc +61.5%
Contains more Copper +370.8%
Contains more Selenium +561.5%
Equal in Calcium - 975
Equal in Magnesium - 351
Cumin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 280% 2489% 262% 214% 158% 22% 131% 289% 435% 29%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Iron +356.1%
Contains more Potassium +282.1%
Contains more Manganese +35.5%
Contains more Phosphorus +26.1%
Contains less Sodium -93.5%
Contains more Zinc +61.5%
Contains more Copper +370.8%
Contains more Selenium +561.5%
Equal in Calcium - 975
Equal in Magnesium - 351

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.
Cumin
Cumin
6
:
4
Sesame
Sesame
Contains more Vitamin A +14011.1%
Contains more Vitamin E +1232%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +32.4%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +26%
Contains more Vitamin B6 +81.6%
Contains more Folate +870%
Equal in Vitamin B3 - 4.515
Cumin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
Sesame
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 A +14011.1%
Contains more Vitamin E +1232%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +32.4%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +26%
Contains more Vitamin B6 +81.6%
Contains more Folate +870%
Equal in Vitamin B3 - 4.515

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cumin
Cumin
4
:
1
Sesame
Sesame
Contains more Carbs +88.7%
Contains more Water +71.9%
Contains more Other +70.9%
Contains more Fats +123%
Equal in Protein - 17.73
Cumin
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Sesame
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 Carbs +88.7%
Contains more Water +71.9%
Contains more Other +70.9%
Contains more Fats +123%
Equal in Protein - 17.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cumin
Cumin
1
:
2
Sesame
Sesame
Contains less Saturated Fat -77.9%
Contains more Monounsaturated Fat +33.6%
Contains more Polyunsaturated fat +564%
Cumin
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -77.9%
Contains more Monounsaturated Fat +33.6%
Contains more Polyunsaturated fat +564%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cumin Sesame Opinion
Net carbs 33.74g 11.65g Cumin
Protein 17.81g 17.73g Cumin
Fats 22.27g 49.67g Sesame
Carbs 44.24g 23.45g Cumin
Calories 375kcal 573kcal Sesame
Sugar 2.25g 0.3g Sesame
Fiber 10.5g 11.8g Sesame
Calcium 931mg 975mg Sesame
Iron 66.36mg 14.55mg Cumin
Magnesium 366mg 351mg Cumin
Phosphorus 499mg 629mg Sesame
Potassium 1788mg 468mg Cumin
Sodium 168mg 11mg Sesame
Zinc 4.8mg 7.75mg Sesame
Copper 0.867mg 4.082mg Sesame
Manganese 3.333mg 2.46mg Cumin
Selenium 5.2µg 34.4µg Sesame
Vitamin A 1270IU 9IU Cumin
Vitamin A RAE 64µg 0µg Cumin
Vitamin E 3.33mg 0.25mg Cumin
Vitamin C 7.7mg 0mg Cumin
Vitamin B1 0.628mg 0.791mg Sesame
Vitamin B2 0.327mg 0.247mg Cumin
Vitamin B3 4.579mg 4.515mg Cumin
Vitamin B5 0.05mg Sesame
Vitamin B6 0.435mg 0.79mg Sesame
Folate 10µg 97µg Sesame
Vitamin K 5.4µg 0µg Cumin
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame
Saturated Fat 1.535g 6.957g Cumin
Monounsaturated Fat 14.04g 18.759g Sesame
Polyunsaturated fat 3.279g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cumin Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
51%
Cumin
50%
Sesame
Minerals Daily Need Coverage Score
431%
Cumin
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.95g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 157mg)
Which food is lower in Saturated Fat?
Cumin
Cumin is lower in Saturated Fat (difference - 5.422g)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($4)
Which food is richer in minerals?
?
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.
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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.