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Sesame vs. Amaranth grain — In-Depth Nutrition Comparison

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A recap on differences between Sesame and Amaranth grain

  • Amaranth grain 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 grain.
  • Amaranth grain contains 53 times less Vitamin B1 than Sesame. Sesame contains 0.791mg of Vitamin B1, while Amaranth grain contains 0.015mg.

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

Infographic

Sesame vs Amaranth grain 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
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
9
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% 0.54% 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 AVitamin A +∞%
Contains more Vitamin E Vitamin 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 D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Amaranth grain
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sesame Amaranth grain Opinion
Calories 573kcal 102kcal Sesame
Protein 17.73g 3.8g Sesame
Fats 49.67g 1.58g Sesame
Net carbs 11.65g 16.59g Amaranth grain
Carbs 23.45g 18.69g Sesame
Magnesium 351mg 65mg Sesame
Calcium 975mg 47mg Sesame
Potassium 468mg 135mg Sesame
Iron 14.55mg 2.1mg Sesame
Sugar 0.3g Amaranth grain
Fiber 11.8g 2.1g Sesame
Copper 4.082mg 0.149mg Sesame
Zinc 7.75mg 0.86mg Sesame
Starch 16.23g Amaranth grain
Phosphorus 629mg 148mg Sesame
Sodium 11mg 6mg Amaranth grain
Vitamin A 9IU Sesame
Vitamin E 0.25mg 0.19mg Sesame
Manganese 2.46mg 0.854mg Sesame
Selenium 34.4µg 5.5µg Sesame
Vitamin B1 0.791mg 0.015mg Sesame
Vitamin B2 0.247mg 0.022mg Sesame
Vitamin B3 4.515mg 0.235mg Sesame
Vitamin B5 0.05mg Sesame
Vitamin B6 0.79mg 0.113mg Sesame
Folate 97µg 22µg Sesame
Choline 25.6mg Sesame
Saturated Fat 6.957g Amaranth grain
Monounsaturated Fat 18.759g Sesame
Polyunsaturated fat 21.773g Sesame
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Amaranth grain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Sesame
5%
Amaranth grain
Minerals Daily Need Coverage Score
348%
Sesame
43%
Amaranth grain

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 6.957g)
Which food is lower in glycemic index?
Amaranth grain
Amaranth grain is lower in glycemic index (difference - 97)
Which food is cheaper?
Amaranth grain
Amaranth grain is cheaper (difference - $1)

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 grain - 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.