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  6. Mustard vs. Sesame

Mustard vs. Sesame — In-Depth Nutrition Comparison

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How are mustard and sesame different?

  • Sesame has more copper, iron, calcium, manganese, phosphorus, magnesium, zinc, vitamin B6, and vitamin B1 than mustard.
  • Daily need coverage for copper for sesame is 445% higher.
  • Mustard contains 100 times more sodium than sesame. While mustard contains 1104mg of sodium, sesame contains only 11mg.

Mustard, prepared, yellow and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 more MagnesiumMagnesium +631.3%
Contains more CalciumCalcium +1447.6%
Contains more PotassiumPotassium +207.9%
Contains more IronIron +803.7%
Contains more CopperCopper +5416.2%
Contains more ZincZinc +1110.9%
Contains more PhosphorusPhosphorus +482.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +482.9%
~equal in Selenium ~34.4µg

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Sesame
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +44%
Contains more Vitamin B5Vitamin B5 +408%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +346.9%
Contains more Vitamin B2Vitamin B2 +252.9%
Contains more Vitamin B3Vitamin B3 +699.1%
Contains more Vitamin B6Vitamin B6 +1028.6%
Contains more FolateFolate +1285.7%
Contains more CholineCholine +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Sesame DV% diff.
Copper 0.074mg 4.082mg 445%
Iron 1.61mg 14.55mg 162%
Polyunsaturated fat 0.774g 21.773g 140%
Calcium 63mg 975mg 91%
Manganese 0.422mg 2.46mg 89%
Phosphorus 108mg 629mg 74%
Magnesium 48mg 351mg 72%
Fats 3.34g 49.67g 71%
Zinc 0.64mg 7.75mg 65%
Vitamin B6 0.07mg 0.79mg 55%
Vitamin B1 0.177mg 0.791mg 51%
Sodium 1104mg 11mg 48%
Monounsaturated fat 2.182g 18.759g 41%
Fiber 4g 11.8g 31%
Saturated fat 0.214g 6.957g 31%
Protein 3.74g 17.73g 28%
Calories 60kcal 573kcal 26%
Vitamin B3 0.565mg 4.515mg 25%
Folate 7µg 97µg 23%
Vitamin B2 0.07mg 0.247mg 14%
Potassium 152mg 468mg 9%
Carbs 5.83g 23.45g 6%
Vitamin B5 0.254mg 0.05mg 4%
Selenium 33.5µg 34.4µg 2%
Vitamin E 0.36mg 0.25mg 1%
Choline 22.4mg 25.6mg 1%
Vitamin A 5µg 0µg 1%
Vitamin K 1.4µg 0µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 11.65g N/A
Sugar 0.92g 0.3g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.009mg 0.388mg 0%
Threonine 0.167mg 0.736mg 0%
Isoleucine 0.146mg 0.763mg 0%
Leucine 0.292mg 1.358mg 0%
Lysine 0.264mg 0.569mg 0%
Methionine 0.076mg 0.586mg 0%
Phenylalanine 0.161mg 0.94mg 0%
Valine 0.189mg 0.99mg 0%
Histidine 0.119mg 0.522mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +1685.1%
Contains more ProteinProtein +374.1%
Contains more FatsFats +1387.1%
Contains more CarbsCarbs +302.2%
Contains more OtherOther +32.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 -96.9%
Contains more Mono. FatMonounsaturated fat +759.7%
Contains more Poly. FatPolyunsaturated fat +2713%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.