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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.

Infographic

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 Magnesium +11.7%
Contains more Potassium +73.7%
Contains more Calcium +282.4%
Contains more Iron +153.9%
Contains less Sodium -63.3%
Contains more Zinc +78.6%
Contains more Copper +234.6%
Equal in Phosphorus - 629
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains more Magnesium +11.7%
Contains more Potassium +73.7%
Contains more Calcium +282.4%
Contains more Iron +153.9%
Contains less Sodium -63.3%
Contains more Zinc +78.6%
Contains more Copper +234.6%
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 E +24%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 E +24%
Contains more Vitamin C +∞%
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%

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

All nutrients comparison - raw data values

Nutrient Flax Sesame Opinion
Net carbs 1.58g 11.65g Sesame
Protein 18.29g 17.73g Flax
Fats 42.16g 49.67g Sesame
Carbs 28.88g 23.45g Flax
Calories 534kcal 573kcal Sesame
Starch g g
Fructose 0g g Flax
Sugar 1.55g 0.3g Sesame
Fiber 27.3g 11.8g Flax
Calcium 255mg 975mg Sesame
Iron 5.73mg 14.55mg Sesame
Magnesium 392mg 351mg Flax
Phosphorus 642mg 629mg Flax
Potassium 813mg 468mg Flax
Sodium 30mg 11mg Sesame
Zinc 4.34mg 7.75mg Sesame
Copper 1.22mg 4.082mg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.31mg 0.25mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.791mg Flax
Vitamin B2 0.161mg 0.247mg Sesame
Vitamin B3 3.08mg 4.515mg Sesame
Vitamin B5 0.985mg 0.05mg Flax
Vitamin B6 0.473mg 0.79mg Sesame
Folate 87µg 97µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.388mg Sesame
Threonine 0.766mg 0.736mg Flax
Isoleucine 0.896mg 0.763mg Flax
Leucine 1.235mg 1.358mg Sesame
Lysine 0.862mg 0.569mg Flax
Methionine 0.37mg 0.586mg Sesame
Phenylalanine 0.957mg 0.94mg Flax
Valine 1.072mg 0.99mg Flax
Histidine 0.472mg 0.522mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 6.957g Flax
Monounsaturated Fat 7.527g 18.759g Sesame
Polyunsaturated fat 28.73g 21.773g Flax

Which food is preferable for your diet?

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

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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
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

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.

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.