Sesame vs. Almonds — In-Depth Nutrition Comparison
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The main differences between Sesame and Almonds
- Sesame has more Copper, Iron, Calcium, Selenium, Vitamin B6, Vitamin B1, Zinc, and Phosphorus, however, Almonds has more Vitamin E, and Vitamin B2.
- Daily need coverage for Copper from Sesame is 339% higher.
- Almonds have 8 times less Selenium than Sesame. Sesame has 34.4µg of Selenium, while Almonds have 4.1µg.
Food types used in this article are Seeds, sesame seeds, whole, dried and Nuts, almonds.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +30% |
| Contains more CalciumCalcium | +262.5% |
| Contains more IronIron | +292.2% |
| Contains more CopperCopper | +295.9% |
| Contains more ZincZinc | +148.4% |
| Contains more PhosphorusPhosphorus | +30.8% |
| Contains more ManganeseManganese | +12.9% |
| Contains more SeleniumSelenium | +739% |
| Contains more PotassiumPotassium | +56.6% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +350% |
| Contains more Vitamin B1Vitamin B1 | +285.9% |
| Contains more Vitamin B3Vitamin B3 | +24.8% |
| Contains more Vitamin B6Vitamin B6 | +476.6% |
| Contains more FolateFolate | +120.5% |
| Contains more Vitamin EVitamin E | +10152% |
| Contains more Vitamin B2Vitamin B2 | +360.7% |
| Contains more Vitamin B5Vitamin B5 | +842% |
| Contains more CholineCholine | +103.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +50.7% |
| Contains more ProteinProtein | +19.3% |
~equal in
Fats
~49.93g
~equal in
Carbs
~21.55g
~equal in
Water
~4.41g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +76.6% |
| Contains less Sat. FatSaturated Fat | -45.4% |
| Contains more Mono. FatMonounsaturated Fat | +68.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 573kcal | 579kcal |
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| Protein | 17.73g | 21.15g |
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| Fats | 49.67g | 49.93g |
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| Net carbs | 11.65g | 9.05g |
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| Carbs | 23.45g | 21.55g |
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| Magnesium | 351mg | 270mg |
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| Calcium | 975mg | 269mg |
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| Potassium | 468mg | 733mg |
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| Iron | 14.55mg | 3.71mg |
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| Sugar | 0.3g | 4.35g |
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| Fiber | 11.8g | 12.5g |
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| Copper | 4.082mg | 1.031mg |
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| Zinc | 7.75mg | 3.12mg |
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| Starch | 0.72g |
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| Phosphorus | 629mg | 481mg |
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| Sodium | 11mg | 1mg |
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| Vitamin A | 9IU | 2IU |
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| Vitamin E | 0.25mg | 25.63mg |
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| Manganese | 2.46mg | 2.179mg |
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| Selenium | 34.4µg | 4.1µg |
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| Vitamin B1 | 0.791mg | 0.205mg |
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| Vitamin B2 | 0.247mg | 1.138mg |
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| Vitamin B3 | 4.515mg | 3.618mg |
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| Vitamin B5 | 0.05mg | 0.471mg |
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| Vitamin B6 | 0.79mg | 0.137mg |
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| Folate | 97µg | 44µg |
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| Trans Fat | 0.015g |
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| Choline | 25.6mg | 52.1mg |
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| Saturated Fat | 6.957g | 3.802g |
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| Monounsaturated Fat | 18.759g | 31.551g |
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| Polyunsaturated fat | 21.773g | 12.329g |
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| Tryptophan | 0.388mg | 0.211mg |
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| Threonine | 0.736mg | 0.601mg |
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| Isoleucine | 0.763mg | 0.751mg |
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| Leucine | 1.358mg | 1.473mg |
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| Lysine | 0.569mg | 0.568mg |
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| Methionine | 0.586mg | 0.157mg |
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| Phenylalanine | 0.94mg | 1.132mg |
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| Valine | 0.99mg | 0.855mg |
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| Histidine | 0.522mg | 0.539mg |
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| Fructose | 0.11g |
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| Omega-3 - ALA | 0.003g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 12.32g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
47%
78%
Minerals Daily Need Coverage Score
348%
142%
Comparison summary
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 4.05g)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Almonds is lower in Saturated Fat (difference - 3.155g)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 0)
Which food is cheaper?
Almonds is cheaper (difference - $1.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.