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Flax vs Sesame - In-Depth Nutrition Comparison

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Summary of differences between Flax and Sesame

  • Flax has more Vitamin B1, Fiber, and Vitamin B5, while Sesame has more Copper, Iron, Calcium, Zinc, Vitamin B6, and Selenium.
  • Sesame covers your daily need of Copper 318% more than Flax.
  • Flax contains 20 times more Vitamin B5 than Sesame. While Flax contains 0.985mg of Vitamin B5, Sesame contains only 0.05mg.
  • The amount of Saturated Fat in Flax is lower.

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

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Flax 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
Flax
3
:
5
Sesame
Contains more Potassium +73.7%
Contains more Magnesium +11.7%
Contains more Iron +153.9%
Contains more Calcium +282.4%
Contains more Copper +234.6%
Contains more Zinc +78.6%
Contains less Sodium -63.3%
Equal in Phosphorus - 629
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains more Potassium +73.7%
Contains more Magnesium +11.7%
Contains more Iron +153.9%
Contains more Calcium +282.4%
Contains more Copper +234.6%
Contains more Zinc +78.6%
Contains less Sodium -63.3%
Equal in Phosphorus - 629

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
Flax
5
:
5
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin E +24%
Contains more Vitamin B1 +107.8%
Contains more Vitamin B5 +1870%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +53.4%
Contains more Vitamin B3 +46.6%
Contains more Vitamin B6 +67%
Contains more Folate +11.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Contains more Vitamin C +∞%
Contains more Vitamin E +24%
Contains more Vitamin B1 +107.8%
Contains more Vitamin B5 +1870%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +53.4%
Contains more Vitamin B3 +46.6%
Contains more Vitamin B6 +67%
Contains more Folate +11.5%

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
63
Flax
50
Sesame
Mineral Summary Score
181
Flax
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
110%
Flax
106%
Sesame
Carbohydrates
29%
Flax
23%
Sesame
Fats
195%
Flax
229%
Sesame

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.
Flax 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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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
Flax is lower in Saturated Fat (difference - 3.294g)
Which food is cheaper?
Flax
Flax 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.

All nutrients comparison - raw data values

Nutrient Flax Sesame Opinion
Calories 534 573 Sesame
Protein 18.29 17.73 Flax
Fats 42.16 49.67 Sesame
Vitamin C 0.6 0 Flax
Carbs 28.88 23.45 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 14.55 Sesame
Calcium 255 975 Sesame
Potassium 813 468 Flax
Magnesium 392 351 Flax
Sugar 1.55 0.3 Sesame
Fiber 27.3 11.8 Flax
Copper 1.22 4.082 Sesame
Zinc 4.34 7.75 Sesame
Starch
Phosphorus 642 629 Flax
Sodium 30 11 Sesame
Vitamin A 0 9 Sesame
Vitamin E 0.31 0.25 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.791 Flax
Vitamin B2 0.161 0.247 Sesame
Vitamin B3 3.08 4.515 Sesame
Vitamin B5 0.985 0.05 Flax
Vitamin B6 0.473 0.79 Sesame
Vitamin B12 0 0
Vitamin K 4.3 0 Flax
Folate 87 97 Sesame
Trans Fat
Saturated Fat 3.663 6.957 Flax
Monounsaturated Fat 7.527 18.759 Sesame
Polyunsaturated fat 28.73 21.773 Flax
Tryptophan 0.297 0.388 Sesame
Threonine 0.766 0.736 Flax
Isoleucine 0.896 0.763 Flax
Leucine 1.235 1.358 Sesame
Lysine 0.862 0.569 Flax
Methionine 0.37 0.586 Sesame
Phenylalanine 0.957 0.94 Flax
Valine 1.072 0.99 Flax
Histidine 0.472 0.522 Sesame
Fructose 0 Flax

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. Flax - 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.