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Sesame vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between Sesame and Avocado

  • The amount of Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Selenium, Vitamin B1, and Vitamin B6 in Sesame is higher than in Avocado.
  • Sesame covers your daily Copper needs 432% more than Avocado.
  • Avocado has 86 times less Selenium than Sesame. Sesame has 34.4µg of Selenium, while Avocado has 0.4µg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Avocados, raw, all commercial varieties.

Infographic

Sesame vs Avocado 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
8
:
Contains more Calcium +8025%
Contains more Iron +2545.5%
Contains more Magnesium +1110.3%
Contains more Phosphorus +1109.6%
Contains more Zinc +1110.9%
Contains more Copper +2048.4%
Contains more Manganese +1632.4%
Contains more Selenium +8500%
Contains less Sodium -36.4%
Equal in Potassium - 485
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +8025%
Contains more Iron +2545.5%
Contains more Magnesium +1110.3%
Contains more Phosphorus +1109.6%
Contains more Zinc +1110.9%
Contains more Copper +2048.4%
Contains more Manganese +1632.4%
Contains more Selenium +8500%
Contains less Sodium -36.4%
Equal in Potassium - 485

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
5
:
Contains more Vitamin B1 +1080.6%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +159.8%
Contains more Vitamin B6 +207.4%
Contains more Folate +19.8%
Contains more Vitamin A +1522.2%
Contains more Vitamin E +728%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +2678%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin B1 +1080.6%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +159.8%
Contains more Vitamin B6 +207.4%
Contains more Folate +19.8%
Contains more Vitamin A +1522.2%
Contains more Vitamin E +728%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +2678%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
4
:
Contains more Protein +786.5%
Contains more Fats +238.8%
Contains more Carbs +174.9%
Contains more Other +182.3%
Contains more Water +1461.4%
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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +786.5%
Contains more Fats +238.8%
Contains more Carbs +174.9%
Contains more Other +182.3%
Contains more Water +1461.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
:
Contains more Monounsaturated Fat +91.4%
Contains more Polyunsaturated fat +1099%
Contains less Saturated Fat -69.4%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains more Monounsaturated Fat +91.4%
Contains more Polyunsaturated fat +1099%
Contains less Saturated Fat -69.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Avocado
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium 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 Avocado Opinion
Net carbs 11.65g 1.83g Sesame
Protein 17.73g 2g Sesame
Fats 49.67g 14.66g Sesame
Carbs 23.45g 8.53g Sesame
Calories 573kcal 160kcal Sesame
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.3g 0.66g Sesame
Fiber 11.8g 6.7g Sesame
Calcium 975mg 12mg Sesame
Iron 14.55mg 0.55mg Sesame
Magnesium 351mg 29mg Sesame
Phosphorus 629mg 52mg Sesame
Potassium 468mg 485mg Avocado
Sodium 11mg 7mg Avocado
Zinc 7.75mg 0.64mg Sesame
Copper 4.082mg 0.19mg Sesame
Manganese 2.46mg 0.142mg Sesame
Selenium 34.4µg 0.4µg Sesame
Vitamin A 9IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 0.25mg 2.07mg Avocado
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.791mg 0.067mg Sesame
Vitamin B2 0.247mg 0.13mg Sesame
Vitamin B3 4.515mg 1.738mg Sesame
Vitamin B5 0.05mg 1.389mg Avocado
Vitamin B6 0.79mg 0.257mg Sesame
Folate 97µg 81µg Sesame
Vitamin K 0µg 21µg Avocado
Tryptophan 0.388mg 0.025mg Sesame
Threonine 0.736mg 0.073mg Sesame
Isoleucine 0.763mg 0.084mg Sesame
Leucine 1.358mg 0.143mg Sesame
Lysine 0.569mg 0.132mg Sesame
Methionine 0.586mg 0.038mg Sesame
Phenylalanine 0.94mg 0.097mg Sesame
Valine 0.99mg 0.107mg Sesame
Histidine 0.522mg 0.049mg Sesame
Saturated Fat 6.957g 2.126g Avocado
Monounsaturated Fat 18.759g 9.799g Sesame
Polyunsaturated fat 21.773g 1.816g Sesame
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Avocado
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
35%
Avocado
Minerals Daily Need Coverage Score
348%
Sesame
21%
Avocado

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 4.831g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 40)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $3.2)
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.