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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
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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
Seed
1
:
7
Sesame
Contains more Phosphorus +36.7%
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains more Phosphorus +36.7%
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

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
Seed
4
:
7
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%
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%
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%

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.
Seed Sesame
Rich in minerals ok
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 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
Starch g g
Fructose g g
Sugar g 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
Vitamin A 54IU 9IU Seed
Vitamin E 0.5mg 0.25mg Seed
Vitamin D IU 0IU Sesame
Vitamin D µg 0µg Sesame
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 mg 0.05mg Sesame
Vitamin B6 mg 0.79mg Sesame
Folate 49µg 97µg Sesame
Vitamin B12 0µg 0µg
Vitamin K µg 0µg 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
Cholesterol 0mg 0mg
Trans Fat 0.14g g Sesame
Saturated Fat 3.33g 6.957g Seed
Monounsaturated Fat 2.309g 18.759g Sesame
Polyunsaturated fat 23.665g 21.773g 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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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
35
Seed
50
Sesame
Mineral Summary Score
195
Seed
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
99%
Seed
106%
Sesame
Carbohydrates
42%
Seed
23%
Sesame
Fats
142%
Seed
229%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
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 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.