Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sesame
  5. Compare
  6. Sesame vs. Almond butter

Sesame vs. Almond butter — In-Depth Nutrition Comparison

Compare

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.

Infographic

Sesame vs Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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.
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
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%
~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 Almond butter 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%

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% 56% 19% 3%
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
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% 65% 27%
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%

People also compare

Sesame
Sesame vs Chia seeds
Chia seeds
Sesame
Sesame vs Safflower
Safflower
Sesame
Sesame vs Sunflower seeds
Sunflower seeds
Almond butter
Almond butter vs Almonds
Almonds
Almond butter
Almond butter vs Butter
Butter
Almond butter
Almond butter vs Peanut butter
Peanut butter

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.