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  6. Sesame vs. Almonds

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 have more vitamin E and vitamin B2.
  • Daily need coverage for copper for 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

Sesame vs Almonds 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.
Sesame
Sesame
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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.
Sesame
Sesame
4
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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 C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Almonds DV% diff.
Copper 4.082mg 1.031mg 339%
Vitamin E 0.25mg 25.63mg 169%
Iron 14.55mg 3.71mg 136%
Calcium 975mg 269mg 71%
Vitamin B2 0.247mg 1.138mg 69%
Polyunsaturated fat 21.773g 12.329g 63%
Selenium 34.4µg 4.1µg 55%
Vitamin B6 0.79mg 0.137mg 50%
Vitamin B1 0.791mg 0.205mg 49%
Zinc 7.75mg 3.12mg 42%
Monounsaturated fat 18.759g 31.551g 32%
Phosphorus 629mg 481mg 21%
Magnesium 351mg 270mg 19%
Saturated fat 6.957g 3.802g 14%
Folate 97µg 44µg 13%
Manganese 2.46mg 2.179mg 12%
Vitamin B5 0.05mg 0.471mg 8%
Potassium 468mg 733mg 8%
Protein 17.73g 21.15g 7%
Vitamin B3 4.515mg 3.618mg 6%
Choline 25.6mg 52.1mg 5%
Fiber 11.8g 12.5g 3%
Carbs 23.45g 21.55g 1%
Calories 573kcal 579kcal 0%
Fats 49.67g 49.93g 0%
Net carbs 11.65g 9.05g N/A
Sugar 0.3g 4.35g N/A
Starch 0.72g 0%
Sodium 11mg 1mg 0%
Trans fat 0.015g N/A
Tryptophan 0.388mg 0.211mg 0%
Threonine 0.736mg 0.601mg 0%
Isoleucine 0.763mg 0.751mg 0%
Leucine 1.358mg 1.473mg 0%
Lysine 0.569mg 0.568mg 0%
Methionine 0.586mg 0.157mg 0%
Phenylalanine 0.94mg 1.132mg 0%
Valine 0.99mg 0.855mg 0%
Histidine 0.522mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
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
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
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains more Poly. FatPolyunsaturated fat +76.6%
Contains less Sat. FatSaturated fat -45.4%
Contains more Mono. FatMonounsaturated fat +68.2%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Almonds - 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.