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Egg vs. Sesame — In-Depth Nutrition Comparison

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Important differences between eggs and sesame

  • Eggs have less copper, iron, manganese, calcium, magnesium, phosphorus, zinc, vitamin B1, and vitamin B6.
  • Sesame's daily need coverage for copper is 231% more.

The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Seeds, sesame seeds, whole, dried.

Infographic

Egg 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.
Egg
Egg
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 +3410%
Contains more CalciumCalcium +1850%
Contains more PotassiumPotassium +271.4%
Contains more IronIron +1122.7%
Contains more CopperCopper +104.1%
Contains more ZincZinc +638.1%
Contains more PhosphorusPhosphorus +265.7%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +9361.5%
Contains more SeleniumSelenium +11.7%

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.
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Sesame
4
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +312%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +107.7%
Contains more Vitamin B5Vitamin B5 +2696%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1047.7%
Contains more Vitamin B1Vitamin B1 +1098.5%
Contains more Vitamin B3Vitamin B3 +6954.7%
Contains more Vitamin B6Vitamin B6 +552.9%
Contains more FolateFolate +120.5%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +1491%
Contains more ProteinProtein +40.9%
Contains more FatsFats +368.1%
Contains more CarbsCarbs +1993.8%
Contains more OtherOther +316.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 -53%
Contains more Mono. FatMonounsaturated fat +360.1%
Contains more Poly. FatPolyunsaturated fat +1439.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Sesame
Lower in Cholesterol ok
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
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Egg Sesame DV% diff.
Copper 2mg 4.082mg 231%
Iron 1.19mg 14.55mg 167%
Polyunsaturated fat 1.414g 21.773g 136%
Cholesterol 373mg 0mg 124%
Manganese 0.026mg 2.46mg 106%
Calcium 50mg 975mg 93%
Magnesium 10mg 351mg 81%
Phosphorus 172mg 629mg 65%
Zinc 1.05mg 7.75mg 61%
Vitamin B1 0.066mg 0.791mg 60%
Fats 10.61g 49.67g 60%
Vitamin B6 0.121mg 0.79mg 51%
Choline 293.8mg 25.6mg 49%
Fiber 0g 11.8g 47%
Vitamin B12 1.11µg 0µg 46%
Monounsaturated fat 4.077g 18.759g 37%
Vitamin B3 0.064mg 4.515mg 28%
Vitamin B5 1.398mg 0.05mg 27%
Calories 155kcal 573kcal 21%
Vitamin B2 0.513mg 0.247mg 20%
Saturated fat 3.267g 6.957g 17%
Vitamin A 149µg 0µg 17%
Folate 44µg 97µg 13%
Vitamin D 2.2µg 0µg 11%
Vitamin D 87IU 0IU 11%
Potassium 126mg 468mg 10%
Protein 12.58g 17.73g 10%
Carbs 1.12g 23.45g 7%
Selenium 30.8µg 34.4µg 7%
Sodium 124mg 11mg 5%
Vitamin E 1.03mg 0.25mg 5%
Net carbs 1.12g 11.65g N/A
Sugar 1.12g 0.3g N/A
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.153mg 0.388mg 0%
Threonine 0.604mg 0.736mg 0%
Isoleucine 0.686mg 0.763mg 0%
Leucine 1.075mg 1.358mg 0%
Lysine 0.904mg 0.569mg 0%
Methionine 0.392mg 0.586mg 0%
Phenylalanine 0.668mg 0.94mg 0%
Valine 0.767mg 0.99mg 0%
Histidine 0.298mg 0.522mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
53%
Egg
47%
Sesame
Minerals Daily Need Coverage Score
103%
Egg
348%
Sesame

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 113mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Egg
Egg is lower in Saturated fat (difference - 3.69g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 0)
Which food is cheaper?
Egg
Egg is cheaper (difference - $3)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.