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Saffron vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between saffron and sesame

  • Saffron has more manganese, vitamin C, and potassium; however, sesame is richer in copper, calcium, zinc, vitamin B1, phosphorus, selenium, and iron.
  • Saffron covers your daily manganese needs 1128% more than sesame.

Specific food types used in this comparison are Spices, saffron and Seeds, sesame seeds, whole, dried.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Sesame
8
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 more PotassiumPotassium +268.4%
Contains more ManganeseManganese +1054.8%
Contains more MagnesiumMagnesium +33%
Contains more CalciumCalcium +778.4%
Contains more IronIron +31.1%
Contains more CopperCopper +1144.5%
Contains more ZincZinc +611%
Contains more PhosphorusPhosphorus +149.6%
Contains less SodiumSodium -92.6%
Contains more SeleniumSelenium +514.3%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Sesame
5
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 B6Vitamin B6 +27.8%
Contains more Vitamin B1Vitamin B1 +587.8%
Contains more Vitamin B3Vitamin B3 +209.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.247mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~97µg

All nutrients comparison - raw data values

Nutrient Saffron Sesame DV% diff.
Manganese 28.408mg 2.46mg 1128%
Copper 0.328mg 4.082mg 417%
Polyunsaturated fat 2.067g 21.773g 131%
Vitamin C 80.8mg 0mg 90%
Calcium 111mg 975mg 86%
Fats 5.85g 49.67g 67%
Zinc 1.09mg 7.75mg 61%
Vitamin B1 0.115mg 0.791mg 56%
Phosphorus 252mg 629mg 54%
Selenium 5.6µg 34.4µg 52%
Monounsaturated fat 0.429g 18.759g 46%
Iron 11.1mg 14.55mg 43%
Potassium 1724mg 468mg 37%
Fiber 3.9g 11.8g 32%
Saturated fat 1.586g 6.957g 24%
Magnesium 264mg 351mg 21%
Vitamin B3 1.46mg 4.515mg 19%
Vitamin B6 1.01mg 0.79mg 17%
Carbs 65.37g 23.45g 14%
Calories 310kcal 573kcal 13%
Protein 11.43g 17.73g 13%
Sodium 148mg 11mg 6%
Choline 25.6mg 5%
Vitamin A 27µg 0µg 3%
Vitamin B2 0.267mg 0.247mg 2%
Vitamin E 0.25mg 2%
Vitamin B5 0.05mg 1%
Folate 93µg 97µg 1%
Net carbs 61.47g 11.65g N/A
Sugar 0.3g N/A
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%
Omega-3 - DPA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Sesame
2
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 CarbsCarbs +178.8%
Contains more WaterWater +153.7%
Contains more OtherOther +22.2%
Contains more ProteinProtein +55.1%
Contains more FatsFats +749.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 -77.2%
Contains more Mono. FatMonounsaturated fat +4272.7%
Contains more Poly. FatPolyunsaturated fat +953.4%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.