Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Peanut vs Sesame - In-Depth Nutrition Comparison

Compare

Significant differences between Peanut and Sesame

  • Peanut has more Vitamin E , Vitamin B3 and Folate, however Sesame is richer in Copper, Iron, Calcium, Selenium, Magnesium, Zinc and Phosphorus.
  • Sesame covers your daily Copper needs 326% more than Peanut.
  • Sesame has 33 times less Vitamin E than Peanut. Peanut has 8.33mg of Vitamin E , while Sesame has 0.25mg.

Specific food types used in this comparison are Peanuts, all types, raw and Seeds, sesame seeds, whole, dried.

Infographic

Peanut vs Sesame infographic
Copy 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
Peanut
1
:
7
Sesame
Contains more Potassium +50.6%
Contains more Iron +217.7%
Contains more Calcium +959.8%
Contains more Magnesium +108.9%
Contains more Copper +256.8%
Contains more Zinc +137%
Contains more Phosphorus +67.3%
Contains less Sodium -38.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 28% 63% 120% 382% 90% 162% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains more Potassium +50.6%
Contains more Iron +217.7%
Contains more Calcium +959.8%
Contains more Magnesium +108.9%
Contains more Copper +256.8%
Contains more Zinc +137%
Contains more Phosphorus +67.3%
Contains less Sodium -38.9%

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
Peanut
4
:
4
Sesame
Contains more Vitamin E +3232%
Contains more Vitamin B3 +167.2%
Contains more Vitamin B5 +3434%
Contains more Folate +147.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +23.6%
Contains more Vitamin B2 +83%
Contains more Vitamin B6 +127%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 167% 0% 160% 32% 227% 107% 81% 0% 0% 180%
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 E +3232%
Contains more Vitamin B3 +167.2%
Contains more Vitamin B5 +3434%
Contains more Folate +147.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +23.6%
Contains more Vitamin B2 +83%
Contains more Vitamin B6 +127%

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
79
Peanut
50
Sesame
Mineral Summary Score
127
Peanut
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
155%
Peanut
106%
Sesame
Carbohydrates
16%
Peanut
23%
Sesame
Fats
227%
Peanut
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.
Peanut Sesame
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat 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
Peanut Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food contains less Sugars?
Sesame
Sesame contains less Sugars (difference - 4.42g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 0.678g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 13)
Which food is cheaper?
Peanut
Peanut is cheaper (difference - $1.2)
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 Peanut Sesame Opinion
Calories 567 573 Sesame
Protein 25.8 17.73 Peanut
Fats 49.24 49.67 Sesame
Vitamin C 0 0
Carbs 16.13 23.45 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 4.58 14.55 Sesame
Calcium 92 975 Sesame
Potassium 705 468 Peanut
Magnesium 168 351 Sesame
Sugars 4.72 0.3 Sesame
Fiber 8.5 11.8 Sesame
Copper 1.144 4.082 Sesame
Zinc 3.27 7.75 Sesame
Starch
Phosphorus 376 629 Sesame
Sodium 18 11 Sesame
Vitamin A 0 9 Sesame
Vitamin E 8.33 0.25 Peanut
Vitamin D 0 0
Vitamin B1 0.64 0.791 Sesame
Vitamin B2 0.135 0.247 Sesame
Vitamin B3 12.066 4.515 Peanut
Vitamin B5 1.767 0.05 Peanut
Vitamin B6 0.348 0.79 Sesame
Vitamin B12 0 0
Vitamin K 0 0
Folate 240 97 Peanut
Trans Fat 0 Sesame
Saturated Fat 6.279 6.957 Peanut
Monounsaturated Fat 24.426 18.759 Peanut
Polyunsaturated fat 15.558 21.773 Sesame
Tryptophan 0.25 0.388 Sesame
Threonine 0.883 0.736 Peanut
Isoleucine 0.907 0.763 Peanut
Leucine 1.672 1.358 Peanut
Lysine 0.926 0.569 Peanut
Methionine 0.317 0.586 Sesame
Phenylalanine 1.377 0.94 Peanut
Valine 1.082 0.99 Peanut
Histidine 0.652 0.522 Peanut
Fructose

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 of the foods presented on this page can be found below.

  1. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.