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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.

Infographic

Seed vs Sesame infographic
Infographic link

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.
Seed
Seed
3
:
7
Sesame
Sesame
Contains more Phosphorus +36.7%
Contains more Manganese +10.7%
Contains more Selenium +60.5%
Contains more Calcium +54.5%
Contains more Iron +88.5%
Contains more Potassium +15%
Contains less Sodium -31.3%
Contains more Zinc +69.2%
Contains more Copper +341.8%
Equal in Magnesium - 351
Equal in Manganese - 2.46
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Phosphorus +36.7%
Contains more Manganese +10.7%
Contains more Selenium +60.5%
Contains more Calcium +54.5%
Contains more Iron +88.5%
Contains more Potassium +15%
Contains less Sodium -31.3%
Contains more Zinc +69.2%
Contains more 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.
Seed
Seed
4
:
7
Sesame
Sesame
Contains more Vitamin A +500%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +95.6%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B2 +45.3%
Contains more Folate +98%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin A +500%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +95.6%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B2 +45.3%
Contains more Folate +98%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Sesame
Sesame
Contains more Carbs +79.6%
Contains more Water +23.7%
Contains more Fats +61.6%
Equal in Protein - 17.73
Equal in Other - 4.46
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Sesame
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 Carbs +79.6%
Contains more Water +23.7%
Contains more Fats +61.6%
Equal in Protein - 17.73
Equal in Other - 4.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Sesame
Sesame
Contains less Saturated Fat -52.1%
Contains more Monounsaturated Fat +712.4%
Equal in Polyunsaturated fat - 21.773
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -52.1%
Contains more 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.
Seed Sesame
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Sesame Opinion
Net carbs 7.72g 11.65g Sesame
Protein 16.54g 17.73g Sesame
Fats 30.74g 49.67g Sesame
Carbs 42.12g 23.45g Seed
Calories 486kcal 573kcal Sesame
Sugar 0.3g Seed
Fiber 34.4g 11.8g Seed
Calcium 631mg 975mg Sesame
Iron 7.72mg 14.55mg Sesame
Magnesium 335mg 351mg Sesame
Phosphorus 860mg 629mg Seed
Potassium 407mg 468mg Sesame
Sodium 16mg 11mg Sesame
Zinc 4.58mg 7.75mg Sesame
Copper 0.924mg 4.082mg Sesame
Manganese 2.723mg 2.46mg Seed
Selenium 55.2µg 34.4µg Seed
Vitamin A 54IU 9IU Seed
Vitamin E 0.5mg 0.25mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.791mg Sesame
Vitamin B2 0.17mg 0.247mg Sesame
Vitamin B3 8.83mg 4.515mg Seed
Vitamin B5 0.05mg Sesame
Vitamin B6 0.79mg Sesame
Folate 49µg 97µg Sesame
Tryptophan 0.436mg 0.388mg Seed
Threonine 0.709mg 0.736mg Sesame
Isoleucine 0.801mg 0.763mg Seed
Leucine 1.371mg 1.358mg Seed
Lysine 0.97mg 0.569mg Seed
Methionine 0.588mg 0.586mg Seed
Phenylalanine 1.016mg 0.94mg Seed
Valine 0.95mg 0.99mg Sesame
Histidine 0.531mg 0.522mg Seed
Trans Fat 0.14g Sesame
Saturated Fat 3.33g 6.957g Seed
Monounsaturated Fat 2.309g 18.759g Sesame
Polyunsaturated fat 23.665g 21.773g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Seed
50%
Sesame
Minerals Daily Need Coverage Score
221%
Seed
348%
Sesame

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 5mg)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 3.627g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 15)
Which food is cheaper?
Seed
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.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.