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  6. Flax seeds vs. Sesame

Flax seeds vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and sesame

  • Flax seeds have more vitamin B1, fiber, and vitamin B5, while sesame has more copper, iron, calcium, zinc, vitamin B6, and selenium.
  • Sesame covers your daily need for copper, 318% more than flax seeds.
  • Flax seeds contain 20 times more vitamin B5 than sesame. While flax seeds contain 0.985mg of vitamin B5, sesame contains only 0.05mg.
  • The amount of saturated fat in flax seeds is lower.

These are the specific foods used in this comparison Seeds, flaxseed and Seeds, sesame seeds, whole, dried.

Infographic

Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Sesame
Sesame
6
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 MagnesiumMagnesium +11.7%
Contains more PotassiumPotassium +73.7%
Contains more CalciumCalcium +282.4%
Contains more IronIron +153.9%
Contains more CopperCopper +234.6%
Contains more ZincZinc +78.6%
Contains less SodiumSodium -63.3%
Contains more SeleniumSelenium +35.4%
~equal in Phosphorus ~629mg
~equal in Manganese ~2.46mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Sesame
Sesame
4
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 EVitamin E +24%
Contains more Vitamin B1Vitamin B1 +107.8%
Contains more Vitamin B5Vitamin B5 +1870%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +207.4%
Contains more Vitamin B2Vitamin B2 +53.4%
Contains more Vitamin B3Vitamin B3 +46.6%
Contains more Vitamin B6Vitamin B6 +67%
Contains more FolateFolate +11.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Sesame DV% diff.
Copper 1.22mg 4.082mg 318%
Iron 5.73mg 14.55mg 110%
Calcium 255mg 975mg 72%
Vitamin B1 1.644mg 0.791mg 71%
Fiber 27.3g 11.8g 62%
Polyunsaturated fat 28.73g 21.773g 46%
Zinc 4.34mg 7.75mg 31%
Monounsaturated fat 7.527g 18.759g 28%
Vitamin B6 0.473mg 0.79mg 24%
Vitamin B5 0.985mg 0.05mg 19%
Selenium 25.4µg 34.4µg 16%
Saturated fat 3.663g 6.957g 15%
Fats 42.16g 49.67g 12%
Choline 78.7mg 25.6mg 10%
Potassium 813mg 468mg 10%
Magnesium 392mg 351mg 10%
Vitamin B3 3.08mg 4.515mg 9%
Vitamin B2 0.161mg 0.247mg 7%
Vitamin K 4.3µg 0µg 4%
Folate 87µg 97µg 3%
Calories 534kcal 573kcal 2%
Carbs 28.88g 23.45g 2%
Phosphorus 642mg 629mg 2%
Protein 18.29g 17.73g 1%
Manganese 2.482mg 2.46mg 1%
Sodium 30mg 11mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 11.65g N/A
Sugar 1.55g 0.3g N/A
Vitamin E 0.31mg 0.25mg 0%
Tryptophan 0.297mg 0.388mg 0%
Threonine 0.766mg 0.736mg 0%
Isoleucine 0.896mg 0.763mg 0%
Leucine 1.235mg 1.358mg 0%
Lysine 0.862mg 0.569mg 0%
Methionine 0.37mg 0.586mg 0%
Phenylalanine 0.957mg 0.94mg 0%
Valine 1.072mg 0.99mg 0%
Histidine 0.472mg 0.522mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Sesame
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 +23.2%
Contains more WaterWater +48.4%
Contains more FatsFats +17.8%
Contains more OtherOther +20.2%
~equal in Protein ~17.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Sesame
Sesame
1
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 -47.3%
Contains more Poly. FatPolyunsaturated fat +32%
Contains more Mono. FatMonounsaturated fat +149.2%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.