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Raspberry vs. Sesame — In-Depth Nutrition Comparison

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A recap on the differences between raspberries and sesame

  • Raspberries have less copper, iron, calcium, phosphorus, magnesium, manganese, zinc, vitamin B1, selenium, and vitamin B6.
  • Sesame covers your daily copper needs 444% more than raspberries.

Food varieties used in this article are Raspberries, raw and Seeds, sesame seeds, whole, dried.

Infographic

Raspberry 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +1495.5%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +209.9%
Contains more IronIron +2008.7%
Contains more CopperCopper +4435.6%
Contains more ZincZinc +1745.2%
Contains more PhosphorusPhosphorus +2069%
Contains more ManganeseManganese +267.2%
Contains more SeleniumSelenium +17100%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Sesame
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +248%
Contains more Vitamin B5Vitamin B5 +558%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +2371.9%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +655%
Contains more Vitamin B6Vitamin B6 +1336.4%
Contains more FolateFolate +361.9%
Contains more CholineCholine +108.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raspberry Sesame DV% diff.
Copper 0.09mg 4.082mg 444%
Iron 0.69mg 14.55mg 173%
Polyunsaturated fat 0.375g 21.773g 143%
Calcium 25mg 975mg 95%
Phosphorus 29mg 629mg 86%
Manganese 0.67mg 2.46mg 78%
Magnesium 22mg 351mg 78%
Fats 0.65g 49.67g 75%
Zinc 0.42mg 7.75mg 67%
Vitamin B1 0.032mg 0.791mg 63%
Selenium 0.2µg 34.4µg 62%
Vitamin B6 0.055mg 0.79mg 57%
Monounsaturated fat 0.064g 18.759g 47%
Protein 1.2g 17.73g 33%
Saturated fat 0.019g 6.957g 32%
Vitamin C 26.2mg 0mg 29%
Calories 52kcal 573kcal 26%
Vitamin B3 0.598mg 4.515mg 24%
Fiber 6.5g 11.8g 21%
Folate 21µg 97µg 19%
Vitamin B2 0.038mg 0.247mg 16%
Potassium 151mg 468mg 9%
Vitamin K 7.8µg 0µg 7%
Vitamin B5 0.329mg 0.05mg 6%
Vitamin E 0.87mg 0.25mg 4%
Carbs 11.94g 23.45g 4%
Fructose 2.35g 3%
Choline 12.3mg 25.6mg 2%
Net carbs 5.44g 11.65g N/A
Sugar 4.42g 0.3g N/A
Sodium 1mg 11mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1728.4%
Contains more ProteinProtein +1377.5%
Contains more FatsFats +7541.5%
Contains more CarbsCarbs +96.4%
Contains more OtherOther +869.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +29210.9%
Contains more Poly. FatPolyunsaturated fat +5706.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.