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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.

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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
:
7
Sesame
Contains less Sodium -54.5%
Contains more Iron +294.3%
Contains more Calcium +1047.1%
Contains more Potassium +27.2%
Contains more Magnesium +170%
Contains more Copper +439.9%
Contains more Zinc +496.2%
Contains more Phosphorus +234.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains less Sodium -54.5%
Contains more Iron +294.3%
Contains more Calcium +1047.1%
Contains more Potassium +27.2%
Contains more Magnesium +170%
Contains more Copper +439.9%
Contains more Zinc +496.2%
Contains more Phosphorus +234.6%

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
:
6
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin E +116%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 11% 0% 299% 38% 47% 46% 64% 0% 0% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Contains more Vitamin C +∞%
Contains more Vitamin E +116%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
47%
Macadamia
106%
Sesame
Carbohydrates
14%
Macadamia
23%
Sesame
Fats
350%
Macadamia
229%
Sesame

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Macadamia Sesame
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Sesame
Sesame contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Macadamia Sesame Opinion
Calories 718 573 Macadamia
Protein 7.91 17.73 Sesame
Fats 75.77 49.67 Macadamia
Vitamin C 1.2 0 Macadamia
Carbs 13.82 23.45 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 3.69 14.55 Sesame
Calcium 85 975 Sesame
Potassium 368 468 Sesame
Magnesium 130 351 Sesame
Sugars 4.57 0.3 Sesame
Fiber 8.6 11.8 Sesame
Copper 0.756 4.082 Sesame
Zinc 1.3 7.75 Sesame
Starch 1.05 Macadamia
Phosphorus 188 629 Sesame
Sodium 5 11 Macadamia
Vitamin A 0 9 Sesame
Vitamin E 0.54 0.25 Macadamia
Vitamin D 0 0
Vitamin B1 1.195 0.791 Macadamia
Vitamin B2 0.162 0.247 Sesame
Vitamin B3 2.473 4.515 Sesame
Vitamin B5 0.758 0.05 Macadamia
Vitamin B6 0.275 0.79 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folate 11 97 Sesame
Trans Fat
Saturated Fat 12.061 6.957 Sesame
Monounsaturated Fat 58.877 18.759 Macadamia
Polyunsaturated fat 1.502 21.773 Sesame
Tryptophan 0.067 0.388 Sesame
Threonine 0.37 0.736 Sesame
Isoleucine 0.314 0.763 Sesame
Leucine 0.602 1.358 Sesame
Lysine 0.018 0.569 Sesame
Methionine 0.023 0.586 Sesame
Phenylalanine 0.665 0.94 Sesame
Valine 0.363 0.99 Sesame
Histidine 0.195 0.522 Sesame
Fructose 0.07 Macadamia

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.