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  6. Sesame vs. Arugula

Sesame vs. Arugula — In-Depth Nutrition Comparison

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Important differences between Sesame and Arugula

  • Sesame has more Copper, Iron, Manganese, Phosphorus, Calcium, Magnesium, Zinc, Vitamin B1, and Selenium, however, Arugula has more Vitamin K.
  • Sesame's daily need coverage for Copper is 445% more.
  • Sesame has 115 times more Selenium than Arugula. Sesame has 34.4µg of Selenium, while Arugula has 0.3µg.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Arugula, raw.

Infographic

Sesame vs Arugula 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
10
:
0
Arugula
Arugula
Contains more Calcium +509.4%
Contains more Iron +896.6%
Contains more Magnesium +646.8%
Contains more Phosphorus +1109.6%
Contains more Potassium +26.8%
Contains less Sodium -59.3%
Contains more Zinc +1548.9%
Contains more Copper +5271.1%
Contains more Manganese +666.4%
Contains more Selenium +11366.7%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Calcium +509.4%
Contains more Iron +896.6%
Contains more Magnesium +646.8%
Contains more Phosphorus +1109.6%
Contains more Potassium +26.8%
Contains less Sodium -59.3%
Contains more Zinc +1548.9%
Contains more Copper +5271.1%
Contains more Manganese +666.4%
Contains more Selenium +11366.7%

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
:
5
Arugula
Arugula
Contains more Vitamin B1 +1697.7%
Contains more Vitamin B2 +187.2%
Contains more Vitamin B3 +1380.3%
Contains more Vitamin B6 +982.2%
Contains more Vitamin A +26266.7%
Contains more Vitamin E +72%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +774%
Contains more Vitamin K +∞%
Equal in Folate - 97
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin B1 +1697.7%
Contains more Vitamin B2 +187.2%
Contains more Vitamin B3 +1380.3%
Contains more Vitamin B6 +982.2%
Contains more Vitamin A +26266.7%
Contains more Vitamin E +72%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +774%
Contains more Vitamin K +∞%
Equal in Folate - 97

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Arugula
Arugula
Contains more Protein +587.2%
Contains more Fats +7425.8%
Contains more Carbs +542.5%
Contains more Other +218.6%
Contains more Water +1855.4%
Sesame
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
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +587.2%
Contains more Fats +7425.8%
Contains more Carbs +542.5%
Contains more Other +218.6%
Contains more Water +1855.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Arugula
Arugula
Contains more Monounsaturated Fat +38183.7%
Contains more Polyunsaturated fat +6725.4%
Contains less Saturated Fat -98.8%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +38183.7%
Contains more Polyunsaturated fat +6725.4%
Contains less Saturated Fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Arugula Opinion
Net carbs 11.65g 2.05g Sesame
Protein 17.73g 2.58g Sesame
Fats 49.67g 0.66g Sesame
Carbs 23.45g 3.65g Sesame
Calories 573kcal 25kcal Sesame
Sugar 0.3g 2.05g Sesame
Fiber 11.8g 1.6g Sesame
Calcium 975mg 160mg Sesame
Iron 14.55mg 1.46mg Sesame
Magnesium 351mg 47mg Sesame
Phosphorus 629mg 52mg Sesame
Potassium 468mg 369mg Sesame
Sodium 11mg 27mg Sesame
Zinc 7.75mg 0.47mg Sesame
Copper 4.082mg 0.076mg Sesame
Manganese 2.46mg 0.321mg Sesame
Selenium 34.4µg 0.3µg Sesame
Vitamin A 9IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.25mg 0.43mg Arugula
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.791mg 0.044mg Sesame
Vitamin B2 0.247mg 0.086mg Sesame
Vitamin B3 4.515mg 0.305mg Sesame
Vitamin B5 0.05mg 0.437mg Arugula
Vitamin B6 0.79mg 0.073mg Sesame
Folate 97µg 97µg
Vitamin K 0µg 108.6µg Arugula
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
Saturated Fat 6.957g 0.086g Arugula
Monounsaturated Fat 18.759g 0.049g Sesame
Polyunsaturated fat 21.773g 0.319g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Sesame
52%
Arugula
Minerals Daily Need Coverage Score
348%
Sesame
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 16mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 6.871g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 32)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $3.6)
Which food contains less Cholesterol?
?
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.

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.