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Macadamia vs Sesame - In-Depth Nutrition Comparison

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The main differences between Macadamia and Sesame

  • Macadamia has more Manganese, and Vitamin B1, however Sesame has more Copper, Iron, Calcium, Phosphorus, Zinc, Selenium, Magnesium, and Vitamin B6.
  • Daily need coverage for Copper from Sesame is 370% higher.
  • Sesame has 2 times less Manganese than Macadamia. Macadamia has 4.131mg of Manganese, while Sesame has 2.46mg.

Food types used in this article are Nuts, macadamia nuts, raw and Seeds, sesame seeds, whole, dried.

Infographic

Macadamia 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -54.5%
Contains more Calcium +1047.1%
Contains more Iron +294.3%
Contains more Magnesium +170%
Contains more Phosphorus +234.6%
Contains more Potassium +27.2%
Contains more Zinc +496.2%
Contains more Copper +439.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 26% 139% 93% 81% 33% 1% 36% 252%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains less Sodium -54.5%
Contains more Calcium +1047.1%
Contains more Iron +294.3%
Contains more Magnesium +170%
Contains more Phosphorus +234.6%
Contains more Potassium +27.2%
Contains more Zinc +496.2%
Contains more Copper +439.9%

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
:
6
Sesame
Contains more Vitamin E +116%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +51.1%
Contains more Vitamin B5 +1416%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +82.6%
Contains more Vitamin B6 +187.3%
Contains more Folate +781.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
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 E +116%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +51.1%
Contains more Vitamin B5 +1416%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +82.6%
Contains more Vitamin B6 +187.3%
Contains more Folate +781.8%

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.
Macadamia Sesame
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium 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 Macadamia Sesame Opinion
Net carbs 5.22g 11.65g Sesame
Protein 7.91g 17.73g Sesame
Fats 75.77g 49.67g Macadamia
Carbs 13.82g 23.45g Sesame
Calories 718kcal 573kcal Macadamia
Starch 1.05g g Macadamia
Fructose 0.07g g Macadamia
Sugar 4.57g 0.3g Sesame
Fiber 8.6g 11.8g Sesame
Calcium 85mg 975mg Sesame
Iron 3.69mg 14.55mg Sesame
Magnesium 130mg 351mg Sesame
Phosphorus 188mg 629mg Sesame
Potassium 368mg 468mg Sesame
Sodium 5mg 11mg Macadamia
Zinc 1.3mg 7.75mg Sesame
Copper 0.756mg 4.082mg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.54mg 0.25mg Macadamia
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.2mg 0mg Macadamia
Vitamin B1 1.195mg 0.791mg Macadamia
Vitamin B2 0.162mg 0.247mg Sesame
Vitamin B3 2.473mg 4.515mg Sesame
Vitamin B5 0.758mg 0.05mg Macadamia
Vitamin B6 0.275mg 0.79mg Sesame
Folate 11µg 97µg Sesame
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Sesame
Tryptophan 0.067mg 0.388mg Sesame
Threonine 0.37mg 0.736mg Sesame
Isoleucine 0.314mg 0.763mg Sesame
Leucine 0.602mg 1.358mg Sesame
Lysine 0.018mg 0.569mg Sesame
Methionine 0.023mg 0.586mg Sesame
Phenylalanine 0.665mg 0.94mg Sesame
Valine 0.363mg 0.99mg Sesame
Histidine 0.195mg 0.522mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 12.061g 6.957g Sesame
Monounsaturated Fat 58.877g 18.759g Macadamia
Polyunsaturated fat 1.502g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia 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
43
Macadamia
50
Sesame
Mineral Summary Score
82
Macadamia
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
47%
Macadamia
106%
Sesame
Carbohydrates
14%
Macadamia
23%
Sesame
Fats
350%
Macadamia
229%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 4.27g)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 5.104g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 10)
Which food is cheaper?
Macadamia
Macadamia is cheaper (difference - $1)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.