Peanut butter vs. Sesame — In-Depth Nutrition Comparison

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Differences between peanut butter and sesame

Peanut butter has more vitamin E and vitamin B3, while sesame has more copper, iron, calcium, selenium, vitamin B1, zinc, magnesium, and phosphorus.
Sesame's daily need coverage for copper is 407% higher.
Sesame contains 36 times less vitamin E than peanut butter. Peanut butter contains 9.1mg of vitamin E, while sesame contains 0.25mg.

The food types used in this comparison are Peanut butter, smooth style, without salt and Seeds, sesame seeds, whole, dried.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Peanut butter

Sesame

Contains more PotassiumPotassium

+19.2%

Contains more MagnesiumMagnesium	+108.9%
Contains more CalciumCalcium	+1889.8%
Contains more IronIron	+736.2%
Contains more CopperCopper	+867.3%
Contains more ZincZinc	+208.8%
Contains more PhosphorusPhosphorus	+87.8%
Contains less SodiumSodium	-35.3%
Contains more ManganeseManganese	+47.7%
Contains more SeleniumSelenium	+739%

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.

Peanut butter

Sesame

Contains more Vitamin EVitamin E	+3540%
Contains more Vitamin B3Vitamin B3	+190.4%
Contains more Vitamin B5Vitamin B5	+2174%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+146.1%

Contains more Vitamin B1Vitamin B1	+427.3%
Contains more Vitamin B2Vitamin B2	+28.6%
Contains more Vitamin B6Vitamin B6	+79.1%
Contains more FolateFolate	+11.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.422mg	4.082mg	407%
Iron	1.74mg	14.55mg	160%
Calcium	49mg	975mg	93%
Polyunsaturated fat	12.535g	21.773g	62%
Vitamin E	9.1mg	0.25mg	59%
Selenium	4.1µg	34.4µg	55%
Vitamin B3	13.112mg	4.515mg	54%
Vitamin B1	0.15mg	0.791mg	53%
Zinc	2.51mg	7.75mg	48%
Magnesium	168mg	351mg	44%
Phosphorus	335mg	629mg	42%
Manganese	1.665mg	2.46mg	35%
Vitamin B6	0.441mg	0.79mg	27%
Fiber	5g	11.8g	27%
Vitamin B5	1.137mg	0.05mg	22%
Monounsaturated fat	25.941g	18.759g	18%
Saturated fat	10.325g	6.957g	15%
Protein	22.21g	17.73g	9%
Choline	63mg	25.6mg	7%
Vitamin B2	0.192mg	0.247mg	4%
Folate	87µg	97µg	3%
Potassium	558mg	468mg	3%
Fats	51.36g	49.67g	3%
Calories	598kcal	573kcal	1%
Starch	3.56g		1%
Carbs	22.31g	23.45g	0%
Net carbs	17.31g	11.65g	N/A
Sugar	10.49g	0.3g	N/A
Sodium	17mg	11mg	0%
Vitamin K	0.3µg	0µg	0%
Trans fat	0.075g		N/A
Tryptophan	0.231mg	0.388mg	0%
Threonine	0.525mg	0.736mg	0%
Isoleucine	0.616mg	0.763mg	0%
Leucine	1.546mg	1.358mg	0%
Lysine	0.681mg	0.569mg	0%
Methionine	0.265mg	0.586mg	0%
Phenylalanine	1.202mg	0.94mg	0%
Valine	0.782mg	0.99mg	0%
Histidine	0.557mg	0.522mg	0%
Fructose	0.12g		0%
Omega-3 - ALA	0.027g		N/A
Omega-3 - Eicosatrienoic acid	0.01g		N/A
Omega-6 - Gamma-linoleic acid	0.001g		N/A
Omega-6 - Eicosadienoic acid	0.008g		N/A
Omega-6 - Linoleic acid	12.215g		N/A