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Sesame vs. Amaranth — In-Depth Nutrition Comparison

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A recap on the differences between sesame and amaranth

  • Amaranth has less copper, iron, calcium, manganese, phosphorus, magnesium, vitamin B1, zinc, selenium, and vitamin B6.
  • Sesame covers your daily copper needs 437% more than amaranth.
  • Amaranth contains 53 times less vitamin B1 than sesame. Sesame contains 0.791mg of vitamin B1, while amaranth contains 0.015mg.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Amaranth grain, cooked.

Infographic

Sesame vs Amaranth 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.
Sesame
9
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 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +1974.5%
Contains more PotassiumPotassium +246.7%
Contains more IronIron +592.9%
Contains more CopperCopper +2639.6%
Contains more ZincZinc +801.2%
Contains more PhosphorusPhosphorus +325%
Contains more ManganeseManganese +188.1%
Contains more SeleniumSelenium +525.5%
Contains less SodiumSodium -45.5%

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
8
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% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +31.6%
Contains more Vitamin B1Vitamin B1 +5173.3%
Contains more Vitamin B2Vitamin B2 +1022.7%
Contains more Vitamin B3Vitamin B3 +1821.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +599.1%
Contains more FolateFolate +340.9%
Contains more CholineCholine +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Amaranth DV% diff.
Copper 4.082mg 0.149mg 437%
Iron 14.55mg 2.1mg 156%
Polyunsaturated fat 21.773g 145%
Calcium 975mg 47mg 93%
Fats 49.67g 1.58g 74%
Manganese 2.46mg 0.854mg 70%
Phosphorus 629mg 148mg 69%
Magnesium 351mg 65mg 68%
Vitamin B1 0.791mg 0.015mg 65%
Zinc 7.75mg 0.86mg 63%
Selenium 34.4µg 5.5µg 53%
Vitamin B6 0.79mg 0.113mg 52%
Monounsaturated fat 18.759g 47%
Fiber 11.8g 2.1g 39%
Saturated fat 6.957g 32%
Protein 17.73g 3.8g 28%
Vitamin B3 4.515mg 0.235mg 27%
Calories 573kcal 102kcal 24%
Folate 97µg 22µg 19%
Vitamin B2 0.247mg 0.022mg 17%
Potassium 468mg 135mg 10%
Starch 16.23g 7%
Choline 25.6mg 5%
Carbs 23.45g 18.69g 2%
Vitamin B5 0.05mg 1%
Net carbs 11.65g 16.59g N/A
Sugar 0.3g N/A
Sodium 11mg 6mg 0%
Vitamin E 0.25mg 0.19mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
4
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
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more ProteinProtein +366.6%
Contains more FatsFats +3043.7%
Contains more CarbsCarbs +25.5%
Contains more OtherOther +479.2%
Contains more WaterWater +1502.6%

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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. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.