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Hazelnut vs Sesame - In-Depth Nutrition Comparison

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Summary of differences between Hazelnut and Sesame

  • Hazelnut has more Manganese, and Vitamin E , while Sesame has more Copper, Iron, Calcium, Selenium, Phosphorus, Zinc, Magnesium, and Vitamin B6.
  • Sesame covers your daily need of Copper 262% more than Hazelnut.
  • Hazelnut contains 60 times more Vitamin E than Sesame. While Hazelnut contains 15.03mg of Vitamin E , Sesame contains only 0.25mg.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts and Seeds, sesame seeds, whole, dried.

Infographic

Hazelnut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +45.3%
Contains less Sodium -100%
Contains more Calcium +755.3%
Contains more Iron +209.6%
Contains more Magnesium +115.3%
Contains more Phosphorus +116.9%
Contains more Zinc +216.3%
Contains more Copper +136.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 177% 117% 125% 60% 0% 67% 575%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains more Potassium +45.3%
Contains less Sodium -100%
Contains more Calcium +755.3%
Contains more Iron +209.6%
Contains more Magnesium +115.3%
Contains more Phosphorus +116.9%
Contains more Zinc +216.3%
Contains more Copper +136.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Sesame
Contains more Vitamin A +122.2%
Contains more Vitamin E +5912%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1736%
Contains more Folate +16.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +23%
Contains more Vitamin B2 +118.6%
Contains more Vitamin B3 +150.8%
Contains more Vitamin B6 +40.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
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 +122.2%
Contains more Vitamin E +5912%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1736%
Contains more Folate +16.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +23%
Contains more Vitamin B2 +118.6%
Contains more Vitamin B3 +150.8%
Contains more Vitamin B6 +40.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Hazelnut Sesame
Rich in minerals 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Sesame Opinion
Net carbs 7g 11.65g Sesame
Protein 14.95g 17.73g Sesame
Fats 60.75g 49.67g Hazelnut
Carbs 16.7g 23.45g Sesame
Calories 628kcal 573kcal Hazelnut
Starch 0.48g g Hazelnut
Fructose 0.07g g Hazelnut
Sugar 4.34g 0.3g Sesame
Fiber 9.7g 11.8g Sesame
Calcium 114mg 975mg Sesame
Iron 4.7mg 14.55mg Sesame
Magnesium 163mg 351mg Sesame
Phosphorus 290mg 629mg Sesame
Potassium 680mg 468mg Hazelnut
Sodium 0mg 11mg Hazelnut
Zinc 2.45mg 7.75mg Sesame
Copper 1.725mg 4.082mg Sesame
Vitamin A 20IU 9IU Hazelnut
Vitamin E 15.03mg 0.25mg Hazelnut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Hazelnut
Vitamin B1 0.643mg 0.791mg Sesame
Vitamin B2 0.113mg 0.247mg Sesame
Vitamin B3 1.8mg 4.515mg Sesame
Vitamin B5 0.918mg 0.05mg Hazelnut
Vitamin B6 0.563mg 0.79mg Sesame
Folate 113µg 97µg Hazelnut
Vitamin B12 0µg 0µg
Vitamin K 14.2µg 0µg Hazelnut
Tryptophan 0.193mg 0.388mg Sesame
Threonine 0.497mg 0.736mg Sesame
Isoleucine 0.545mg 0.763mg Sesame
Leucine 1.063mg 1.358mg Sesame
Lysine 0.42mg 0.569mg Sesame
Methionine 0.221mg 0.586mg Sesame
Phenylalanine 0.663mg 0.94mg Sesame
Valine 0.701mg 0.99mg Sesame
Histidine 0.432mg 0.522mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.464g 6.957g Hazelnut
Monounsaturated Fat 45.652g 18.759g Hazelnut
Polyunsaturated fat 7.92g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Hazelnut
50
Sesame
Mineral Summary Score
144
Hazelnut
372
Sesame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
90%
Hazelnut
106%
Sesame
Carbohydrates
17%
Hazelnut
23%
Sesame
Fats
280%
Hazelnut
229%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 4.04g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 2.493g)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 15)
Which food is cheaper?
Hazelnut
Hazelnut is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.