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Egg white vs. Sesame — In-Depth Nutrition Comparison

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What are the differences between egg whites and sesame?

  • Sesame is richer than egg whites in copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, and fiber.
  • Sesame's daily need coverage for copper is 451% more.

We used Egg, white, raw, fresh and Seeds, sesame seeds, whole, dried types in this article.

Infographic

Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 +3090.9%
Contains more CalciumCalcium +13828.6%
Contains more PotassiumPotassium +187.1%
Contains more IronIron +18087.5%
Contains more CopperCopper +17647.8%
Contains more ZincZinc +25733.3%
Contains more PhosphorusPhosphorus +4093.3%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +22263.6%
Contains more SeleniumSelenium +72%

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +77.7%
Contains more Vitamin B5Vitamin B5 +280%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +19675%
Contains more Vitamin B3Vitamin B3 +4200%
Contains more Vitamin B6Vitamin B6 +15700%
Contains more FolateFolate +2325%
Contains more CholineCholine +2227.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Egg white Sesame DV% diff.
Copper 0.023mg 4.082mg 451%
Iron 0.08mg 14.55mg 181%
Polyunsaturated fat 0g 21.773g 145%
Manganese 0.011mg 2.46mg 106%
Calcium 7mg 975mg 97%
Phosphorus 15mg 629mg 88%
Magnesium 11mg 351mg 81%
Fats 0.17g 49.67g 76%
Zinc 0.03mg 7.75mg 70%
Vitamin B1 0.004mg 0.791mg 66%
Vitamin B6 0.005mg 0.79mg 60%
Monounsaturated fat 0g 18.759g 47%
Fiber 0g 11.8g 47%
Saturated fat 0g 6.957g 32%
Vitamin B3 0.105mg 4.515mg 28%
Calories 52kcal 573kcal 26%
Selenium 20µg 34.4µg 26%
Folate 4µg 97µg 23%
Vitamin B2 0.439mg 0.247mg 15%
Protein 10.9g 17.73g 14%
Potassium 163mg 468mg 9%
Carbs 0.73g 23.45g 8%
Sodium 166mg 11mg 7%
Vitamin B12 0.09µg 0µg 4%
Choline 1.1mg 25.6mg 4%
Vitamin B5 0.19mg 0.05mg 3%
Vitamin E 0mg 0.25mg 2%
Net carbs 0.73g 11.65g N/A
Sugar 0.71g 0.3g N/A
Tryptophan 0.125mg 0.388mg 0%
Threonine 0.449mg 0.736mg 0%
Isoleucine 0.661mg 0.763mg 0%
Leucine 1.016mg 1.358mg 0%
Lysine 0.806mg 0.569mg 0%
Methionine 0.399mg 0.586mg 0%
Phenylalanine 0.686mg 0.94mg 0%
Valine 0.809mg 0.99mg 0%
Histidine 0.29mg 0.522mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +1767.2%
Contains more ProteinProtein +62.7%
Contains more FatsFats +29117.6%
Contains more CarbsCarbs +3112.3%
Contains more OtherOther +607.9%

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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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.