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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 have more Copper, Iron, Calcium, Zinc, Vitamin B6, and Selenium.
  • Sesame covers your daily need of 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 are 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
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% 0.54% 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 AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Sesame
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
62%
Flax seeds
47%
Sesame
Minerals Daily Need Coverage Score
191%
Flax seeds
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 3.294g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
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

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.