Seed vs. Sesame — In-Depth Nutrition Comparison
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How are Seed and Sesame different?
- Seed is higher in Fiber, Selenium, Phosphorus, and Vitamin B3, however, Sesame is richer in Copper, Iron, Calcium, Zinc, and Vitamin B1.
- Daily need coverage for Copper from Sesame is 351% higher.
- Seed contains 3 times more Fiber than Sesame. While Seed contains 34.4g of Fiber, Sesame contains only 11.8g.
- Seed has less Saturated Fat.
Seeds, chia seeds, dried and Seeds, sesame seeds, whole, dried are the varieties used in this article.
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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.
Contains
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Phosphorus
+36.7%
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Manganese
+10.7%
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Selenium
+60.5%
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Calcium
+54.5%
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Iron
+88.5%
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Potassium
+15%
Contains
less
Sodium
-31.3%
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Zinc
+69.2%
Contains
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Copper
+341.8%
Equal in Magnesium - 351
Equal in Manganese - 2.46
Contains
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Phosphorus
+36.7%
Contains
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Manganese
+10.7%
Contains
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Selenium
+60.5%
Contains
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Calcium
+54.5%
Contains
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Iron
+88.5%
Contains
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Potassium
+15%
Contains
less
Sodium
-31.3%
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Zinc
+69.2%
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Copper
+341.8%
Equal in Magnesium - 351
Equal in Manganese - 2.46
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.
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Contains
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Vitamin A
+500%
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Vitamin E
+100%
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Vitamin C
+∞%
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Vitamin B3
+95.6%
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Vitamin B1
+27.6%
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Vitamin B2
+45.3%
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Folate
+98%
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Vitamin A
+500%
Contains
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Vitamin E
+100%
Contains
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Vitamin C
+∞%
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Vitamin B3
+95.6%
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Vitamin B1
+27.6%
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Vitamin B2
+45.3%
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Folate
+98%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+79.6%
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Water
+23.7%
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Fats
+61.6%
Equal in Protein - 17.73
Equal in Other - 4.46
Contains
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Carbs
+79.6%
Contains
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Water
+23.7%
Contains
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Fats
+61.6%
Equal in Protein - 17.73
Equal in Other - 4.46
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-52.1%
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Monounsaturated Fat
+712.4%
Equal in Polyunsaturated fat - 21.773
Contains
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Saturated Fat
-52.1%
Contains
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Monounsaturated Fat
+712.4%
Equal in Polyunsaturated fat - 21.773
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Lower in Sodium |
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Lower in Sugar |
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Lower in Saturated Fat |
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Lower in Glycemic Index |
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Lower in price |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 7.72g | 11.65g |
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Protein | 16.54g | 17.73g |
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Fats | 30.74g | 49.67g |
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Carbs | 42.12g | 23.45g |
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Calories | 486kcal | 573kcal |
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Sugar | 0.3g |
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Fiber | 34.4g | 11.8g |
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Calcium | 631mg | 975mg |
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Iron | 7.72mg | 14.55mg |
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Magnesium | 335mg | 351mg |
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Phosphorus | 860mg | 629mg |
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Potassium | 407mg | 468mg |
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Sodium | 16mg | 11mg |
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Zinc | 4.58mg | 7.75mg |
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Copper | 0.924mg | 4.082mg |
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Manganese | 2.723mg | 2.46mg |
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Selenium | 55.2µg | 34.4µg |
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Vitamin A | 54IU | 9IU |
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Vitamin E | 0.5mg | 0.25mg |
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Vitamin C | 1.6mg | 0mg |
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Vitamin B1 | 0.62mg | 0.791mg |
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Vitamin B2 | 0.17mg | 0.247mg |
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Vitamin B3 | 8.83mg | 4.515mg |
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Vitamin B5 | 0.05mg |
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Vitamin B6 | 0.79mg |
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Folate | 49µg | 97µg |
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Tryptophan | 0.436mg | 0.388mg |
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Threonine | 0.709mg | 0.736mg |
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Isoleucine | 0.801mg | 0.763mg |
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Leucine | 1.371mg | 1.358mg |
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Lysine | 0.97mg | 0.569mg |
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Methionine | 0.588mg | 0.586mg |
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Phenylalanine | 1.016mg | 0.94mg |
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Valine | 0.95mg | 0.99mg |
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Histidine | 0.531mg | 0.522mg |
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Trans Fat | 0.14g |
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Saturated Fat | 3.33g | 6.957g |
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Monounsaturated Fat | 2.309g | 18.759g |
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Polyunsaturated fat | 23.665g | 21.773g |
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Omega-6 - Linoleic acid | 5.835g |
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Omega-3 - ALA | 17.83g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%

50%

Minerals Daily Need Coverage Score
221%

348%

Comparison summary
Which food contains less Sodium?

Sesame contains less Sodium (difference - 5mg)
Which food is lower in Sugar?

Seed is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?

Seed is lower in Saturated Fat (difference - 3.627g)
Which food is lower in glycemic index?

Seed is lower in glycemic index (difference - 15)
Which food is cheaper?

Seed is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.