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  6. Millet vs. Sesame

Millet vs. Sesame — In-Depth Nutrition Comparison

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A recap on differences between millet and sesame

  • Millet has less copper, iron, calcium, manganese, phosphorus, magnesium, zinc, selenium, vitamin B1, and vitamin B6.
  • Sesame covers your daily copper needs 436% more than millet.

Food varieties used in this article are Millet, cooked and Seeds, sesame seeds, whole, dried.

Infographic

Millet 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.
Millet
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
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 -81.8%
Contains more MagnesiumMagnesium +697.7%
Contains more CalciumCalcium +32400%
Contains more PotassiumPotassium +654.8%
Contains more IronIron +2209.5%
Contains more CopperCopper +2435.4%
Contains more ZincZinc +751.6%
Contains more PhosphorusPhosphorus +529%
Contains more ManganeseManganese +804.4%
Contains more SeleniumSelenium +3722.2%

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.
Millet
Millet
2
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% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Sesame
Sesame
7
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 B5Vitamin B5 +242%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +646.2%
Contains more Vitamin B2Vitamin B2 +201.2%
Contains more Vitamin B3Vitamin B3 +239.5%
Contains more Vitamin B6Vitamin B6 +631.5%
Contains more FolateFolate +410.5%
Contains more CholineCholine +128.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Sesame
Sesame
3
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 +1422.6%
Contains more ProteinProtein +405.1%
Contains more FatsFats +4867%
Contains more OtherOther +987.8%
~equal in Carbs ~23.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 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 -97.5%
Contains more Mono. FatMonounsaturated fat +10095.1%
Contains more Poly. FatPolyunsaturated fat +4186%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet Sesame DV% diff.
Copper 0.161mg 4.082mg 436%
Iron 0.63mg 14.55mg 174%
Polyunsaturated fat 0.508g 21.773g 142%
Calcium 3mg 975mg 97%
Manganese 0.272mg 2.46mg 95%
Phosphorus 100mg 629mg 76%
Fats 1g 49.67g 75%
Magnesium 44mg 351mg 73%
Zinc 0.91mg 7.75mg 62%
Selenium 0.9µg 34.4µg 61%
Vitamin B1 0.106mg 0.791mg 57%
Vitamin B6 0.108mg 0.79mg 52%
Monounsaturated fat 0.184g 18.759g 46%
Fiber 1.3g 11.8g 42%
Saturated fat 0.172g 6.957g 31%
Protein 3.51g 17.73g 28%
Calories 119kcal 573kcal 23%
Vitamin B3 1.33mg 4.515mg 20%
Folate 19µg 97µg 20%
Vitamin B2 0.082mg 0.247mg 13%
Potassium 62mg 468mg 12%
Choline 11.2mg 25.6mg 3%
Vitamin E 0.02mg 0.25mg 2%
Vitamin B5 0.171mg 0.05mg 2%
Carbs 23.67g 23.45g 0%
Net carbs 22.37g 11.65g N/A
Sugar 0.13g 0.3g N/A
Sodium 2mg 11mg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.038mg 0.388mg 0%
Threonine 0.113mg 0.736mg 0%
Isoleucine 0.148mg 0.763mg 0%
Leucine 0.446mg 1.358mg 0%
Lysine 0.067mg 0.569mg 0%
Methionine 0.07mg 0.586mg 0%
Phenylalanine 0.185mg 0.94mg 0%
Valine 0.184mg 0.99mg 0%
Histidine 0.075mg 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet 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
10%
Millet
47%
Sesame
Minerals Daily Need Coverage Score
22%
Millet
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Millet
Millet is lower in Saturated fat (difference - 6.785g)
Which food is lower in glycemic index?
Millet
Millet is lower in glycemic index (difference - 71)
Which food is cheaper?
Millet
Millet is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.