Sesame vs. Almond butter — In-Depth Nutrition Comparison
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How are sesame and almond butter different?
- Sesame is richer in copper, iron, calcium, vitamin B1, selenium, vitamin B6, zinc, and phosphorus, while almond butter is higher in vitamin E and vitamin B2.
- Sesame covers your daily need for copper, 350% more than almond butter.
- Sesame contains 19 times more vitamin B1 than almond butter. Sesame contains 0.791mg of vitamin B1, while almond butter contains 0.041mg.
Seeds, sesame seeds, whole, dried and Nuts, almond butter, plain, without salt added types were used in this article.
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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 | +25.8% |
| Contains more CalciumCalcium | +181% |
| Contains more IronIron | +316.9% |
| Contains more CopperCopper | +337% |
| Contains more ZincZinc | +135.6% |
| Contains more PhosphorusPhosphorus | +23.8% |
| Contains more ManganeseManganese | +15.4% |
| Contains more SeleniumSelenium | +1333.3% |
| Contains more PotassiumPotassium | +59.8% |
| Contains less SodiumSodium | -36.4% |
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 B1Vitamin B1 | +1829.3% |
| Contains more Vitamin B3Vitamin B3 | +43.1% |
| Contains more Vitamin B6Vitamin B6 | +667% |
| Contains more FolateFolate | +83% |
| Contains more Vitamin EVitamin E | +9584% |
| Contains more Vitamin B2Vitamin B2 | +280.2% |
| Contains more Vitamin B5Vitamin B5 | +536% |
| Contains more CholineCholine | +103.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
| Contains more CarbsCarbs | +24.6% |
| Contains more WaterWater | +186% |
| Contains more OtherOther | +44.8% |
| Contains more ProteinProtein | +18.2% |
| Contains more FatsFats | +11.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.957 g
Monounsaturated fat:
Mono. Fat
18.759 g
Polyunsaturated fat:
Poly. Fat
21.773 g
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
| Contains more Poly. FatPolyunsaturated fat | +59.9% |
| Contains less Sat. FatSaturated fat | -40.3% |
| Contains more Mono. FatMonounsaturated fat | +73% |
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 | |
|
DV% diff. |
| Copper | 4.082mg | 0.934mg | 350% |
| Vitamin E | 0.25mg | 24.21mg | 160% |
| Iron | 14.55mg | 3.49mg | 138% |
| Calcium | 975mg | 347mg | 63% |
| Vitamin B1 | 0.791mg | 0.041mg | 63% |
| Selenium | 34.4µg | 2.4µg | 58% |
| Polyunsaturated fat | 21.773g | 13.613g | 54% |
| Vitamin B2 | 0.247mg | 0.939mg | 53% |
| Vitamin B6 | 0.79mg | 0.103mg | 53% |
| Zinc | 7.75mg | 3.29mg | 41% |
| Monounsaturated fat | 18.759g | 32.445g | 34% |
| Magnesium | 351mg | 279mg | 17% |
| Phosphorus | 629mg | 508mg | 17% |
| Manganese | 2.46mg | 2.131mg | 14% |
| Saturated fat | 6.957g | 4.152g | 13% |
| Folate | 97µg | 53µg | 11% |
| Fats | 49.67g | 55.5g | 9% |
| Vitamin B3 | 4.515mg | 3.155mg | 9% |
| Potassium | 468mg | 748mg | 8% |
| Fiber | 11.8g | 10.3g | 6% |
| Protein | 17.73g | 20.96g | 6% |
| Choline | 25.6mg | 52.1mg | 5% |
| Vitamin B5 | 0.05mg | 0.318mg | 5% |
| Calories | 573kcal | 614kcal | 2% |
| Carbs | 23.45g | 18.82g | 2% |
| Net carbs | 11.65g | 8.52g | N/A |
| Sugar | 0.3g | 4.43g | N/A |
| Starch | 0.08g | 0% | |
| Sodium | 11mg | 7mg | 0% |
| Tryptophan | 0.388mg | 0.159mg | 0% |
| Threonine | 0.736mg | 0.555mg | 0% |
| Isoleucine | 0.763mg | 0.813mg | 0% |
| Leucine | 1.358mg | 1.483mg | 0% |
| Lysine | 0.569mg | 0.612mg | 0% |
| Methionine | 0.586mg | 0.122mg | 0% |
| Phenylalanine | 0.94mg | 1.149mg | 0% |
| Valine | 0.99mg | 0.937mg | 0% |
| Histidine | 0.522mg | 0.55mg | 0% |
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%
68%
Minerals Daily Need Coverage Score
348%
141%
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 - 4.13g)
Which food contains less Sodium?
Almond butter contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Almond butter is lower in Saturated fat (difference - 2.805g)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond butter is cheaper (difference - $1)
Which food contains less Cholesterol?
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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.