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Sesame vs Almond - In-Depth Nutrition Comparison

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The main differences between Sesame and Almond

  • Sesame has more Copper, Iron, Calcium, Selenium, Vitamin B6, Vitamin B1, Zinc, and Phosphorus, however Almond has more Vitamin E , and Vitamin B2.
  • Daily need coverage for Copper from Sesame is 339% higher.
  • Almond has 8 times less Selenium than Sesame. Sesame has 34.4µg of Selenium, while Almond has 4.1µg.

Food types used in this article are Seeds, sesame seeds, whole, dried and Nuts, almonds.

Infographic

Sesame vs Almond 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
Sesame
6
:
2
Almond
Contains more Calcium +262.5%
Contains more Iron +292.2%
Contains more Magnesium +30%
Contains more Phosphorus +30.8%
Contains more Zinc +148.4%
Contains more Copper +295.9%
Contains more Potassium +56.6%
Contains less Sodium -90.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Contains more Calcium +262.5%
Contains more Iron +292.2%
Contains more Magnesium +30%
Contains more Phosphorus +30.8%
Contains more Zinc +148.4%
Contains more Copper +295.9%
Contains more Potassium +56.6%
Contains less Sodium -90.9%

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
Sesame
5
:
3
Almond
Contains more Vitamin A +350%
Contains more Vitamin B1 +285.9%
Contains more Vitamin B3 +24.8%
Contains more Vitamin B6 +476.6%
Contains more Folate +120.5%
Contains more Vitamin E +10152%
Contains more Vitamin B2 +360.7%
Contains more Vitamin B5 +842%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +350%
Contains more Vitamin B1 +285.9%
Contains more Vitamin B3 +24.8%
Contains more Vitamin B6 +476.6%
Contains more Folate +120.5%
Contains more Vitamin E +10152%
Contains more Vitamin B2 +360.7%
Contains more Vitamin B5 +842%

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.
Sesame Almond
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium 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 Sesame Almond Opinion
Net carbs 11.65g 9.05g Sesame
Protein 17.73g 21.15g Almond
Fats 49.67g 49.93g Almond
Carbs 23.45g 21.55g Sesame
Calories 573kcal 579kcal Almond
Starch g 0.72g Almond
Fructose g 0.11g Almond
Sugar 0.3g 4.35g Sesame
Fiber 11.8g 12.5g Almond
Calcium 975mg 269mg Sesame
Iron 14.55mg 3.71mg Sesame
Magnesium 351mg 270mg Sesame
Phosphorus 629mg 481mg Sesame
Potassium 468mg 733mg Almond
Sodium 11mg 1mg Almond
Zinc 7.75mg 3.12mg Sesame
Copper 4.082mg 1.031mg Sesame
Vitamin A 9IU 2IU Sesame
Vitamin E 0.25mg 25.63mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 0.205mg Sesame
Vitamin B2 0.247mg 1.138mg Almond
Vitamin B3 4.515mg 3.618mg Sesame
Vitamin B5 0.05mg 0.471mg Almond
Vitamin B6 0.79mg 0.137mg Sesame
Folate 97µg 44µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.388mg 0.211mg Sesame
Threonine 0.736mg 0.601mg Sesame
Isoleucine 0.763mg 0.751mg Sesame
Leucine 1.358mg 1.473mg Almond
Lysine 0.569mg 0.568mg Sesame
Methionine 0.586mg 0.157mg Sesame
Phenylalanine 0.94mg 1.132mg Almond
Valine 0.99mg 0.855mg Sesame
Histidine 0.522mg 0.539mg Almond
Cholesterol 0mg 0mg
Trans Fat g 0.015g Sesame
Saturated Fat 6.957g 3.802g Almond
Monounsaturated Fat 18.759g 31.551g Almond
Polyunsaturated fat 21.773g 12.329g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Almond
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
50
Sesame
82
Almond
Mineral Summary Score
372
Sesame
139
Almond

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
106%
Sesame
127%
Almond
Carbohydrates
23%
Sesame
22%
Almond
Fats
229%
Sesame
230%
Almond

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 4.05g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 3.155g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond
Almond is cheaper (difference - $1.6)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.