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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.

Infographic

Peanut butter 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 more Potassium +19.2%
Contains more Iron +736.2%
Contains more Calcium +1889.8%
Contains more Magnesium +108.9%
Contains more Copper +867.3%
Contains more Zinc +208.8%
Contains more Phosphorus +87.8%
Contains less Sodium -35.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 15% 50% 120% 141% 69% 144% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains more Potassium +19.2%
Contains more Iron +736.2%
Contains more Calcium +1889.8%
Contains more Magnesium +108.9%
Contains more Copper +867.3%
Contains more Zinc +208.8%
Contains more Phosphorus +87.8%
Contains less Sodium -35.3%

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
:
5
Sesame
Contains more Vitamin E +3540%
Contains more Vitamin B3 +190.4%
Contains more Vitamin B5 +2174%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +427.3%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B6 +79.1%
Contains more Folate +11.5%
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% 182% 0% 38% 45% 246% 69% 102% 0% 1% 66%
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 +3540%
Contains more Vitamin B3 +190.4%
Contains more Vitamin B5 +2174%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +427.3%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B6 +79.1%
Contains more Folate +11.5%

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.
Peanut butter Sesame
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals 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 Peanut butter Sesame Opinion
Calories 598kcal 573kcal Peanut butter
Protein 22.21g 17.73g Peanut butter
Fats 51.36g 49.67g Peanut butter
Vitamin C 0mg 0mg
Net carbs 17.31g 11.65g Peanut butter
Carbs 22.31g 23.45g Sesame
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.74mg 14.55mg Sesame
Calcium 49mg 975mg Sesame
Potassium 558mg 468mg Peanut butter
Magnesium 168mg 351mg Sesame
Sugar 10.49g 0.3g Sesame
Fiber 5g 11.8g Sesame
Copper 0.422mg 4.082mg Sesame
Zinc 2.51mg 7.75mg Sesame
Starch 3.56g g Peanut butter
Phosphorus 335mg 629mg Sesame
Sodium 17mg 11mg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 9.1mg 0.25mg Peanut butter
Vitamin D 0µg 0µg
Vitamin B1 0.15mg 0.791mg Sesame
Vitamin B2 0.192mg 0.247mg Sesame
Vitamin B3 13.112mg 4.515mg Peanut butter
Vitamin B5 1.137mg 0.05mg Peanut butter
Vitamin B6 0.441mg 0.79mg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0µg Peanut butter
Folate 87µg 97µg Sesame
Trans Fat 0.075g g Sesame
Saturated Fat 10.325g 6.957g Sesame
Monounsaturated Fat 25.941g 18.759g Peanut butter
Polyunsaturated fat 12.535g 21.773g Sesame
Tryptophan 0.231mg 0.388mg Sesame
Threonine 0.525mg 0.736mg Sesame
Isoleucine 0.616mg 0.763mg Sesame
Leucine 1.546mg 1.358mg Peanut butter
Lysine 0.681mg 0.569mg Peanut butter
Methionine 0.265mg 0.586mg Sesame
Phenylalanine 1.202mg 0.94mg Peanut butter
Valine 0.782mg 0.99mg Sesame
Histidine 0.557mg 0.522mg Peanut butter
Fructose 0.12g g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62
Peanut butter
50
Sesame
Mineral Summary Score
76
Peanut butter
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
133%
Peanut butter
106%
Sesame
Carbohydrates
22%
Peanut butter
23%
Sesame
Fats
237%
Peanut butter
229%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 10.19g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 3.368g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 14)
Which food is cheaper?
Peanut butter
Peanut butter 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 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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.