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Sesame vs. Barley — In-Depth Nutrition Comparison

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What are the differences between Sesame and Barley?

  • Sesame is higher in Copper, Iron, Calcium, Phosphorus, Magnesium, Zinc, Vitamin B6, and Manganese, yet Barley is higher in Fiber.
  • Sesame's daily need coverage for Copper is 398% more.
  • Sesame has 30 times more Calcium than Barley. While Sesame has 975mg of Calcium, Barley has only 33mg.
  • The amount of Saturated Fat in Barley is lower.

We used Seeds, sesame seeds, whole, dried and Barley, hulled types in this article.

Infographic

Sesame vs Barley 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
:
1
Barley
Contains more Calcium +2854.5%
Contains more Iron +304.2%
Contains more Magnesium +163.9%
Contains more Phosphorus +138.3%
Contains more Zinc +179.8%
Contains more Copper +719.7%
Contains more Manganese +26.6%
Equal in Potassium - 452
Equal in Sodium - 12
Equal in Selenium - 37.7
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 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Contains more Calcium +2854.5%
Contains more Iron +304.2%
Contains more Magnesium +163.9%
Contains more Phosphorus +138.3%
Contains more Zinc +179.8%
Contains more Copper +719.7%
Contains more Manganese +26.6%
Equal in Potassium - 452
Equal in Sodium - 12
Equal in Selenium - 37.7

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
4
:
6
Barley
Contains more Vitamin B1 +22.4%
Contains more Vitamin B6 +148.4%
Contains more Folate +410.5%
Contains more Vitamin A +144.4%
Contains more Vitamin E +128%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +464%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.604
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 14% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 0% 6%
Contains more Vitamin B1 +22.4%
Contains more Vitamin B6 +148.4%
Contains more Folate +410.5%
Contains more Vitamin A +144.4%
Contains more Vitamin E +128%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +464%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.604

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
3
:
2
Barley
Contains more Protein +42.1%
Contains more Fats +2059.6%
Contains more Other +93.9%
Contains more Carbs +213.3%
Contains more Water +101.3%
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
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Contains more Protein +42.1%
Contains more Fats +2059.6%
Contains more Other +93.9%
Contains more Carbs +213.3%
Contains more Water +101.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
:
1
Barley
Contains more Monounsaturated Fat +6259%
Contains more Polyunsaturated fat +1865.1%
Contains less Saturated Fat -93.1%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Contains more Monounsaturated Fat +6259%
Contains more Polyunsaturated fat +1865.1%
Contains less Saturated Fat -93.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Barley
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 Barley Opinion
Net carbs 11.65g 56.18g Barley
Protein 17.73g 12.48g Sesame
Fats 49.67g 2.3g Sesame
Carbs 23.45g 73.48g Barley
Calories 573kcal 354kcal Sesame
Sugar 0.3g 0.8g Sesame
Fiber 11.8g 17.3g Barley
Calcium 975mg 33mg Sesame
Iron 14.55mg 3.6mg Sesame
Magnesium 351mg 133mg Sesame
Phosphorus 629mg 264mg Sesame
Potassium 468mg 452mg Sesame
Sodium 11mg 12mg Sesame
Zinc 7.75mg 2.77mg Sesame
Copper 4.082mg 0.498mg Sesame
Manganese 2.46mg 1.943mg Sesame
Selenium 34.4µg 37.7µg Barley
Vitamin A 9IU 22IU Barley
Vitamin A RAE 0µg 1µg Barley
Vitamin E 0.25mg 0.57mg Barley
Vitamin B1 0.791mg 0.646mg Sesame
Vitamin B2 0.247mg 0.285mg Barley
Vitamin B3 4.515mg 4.604mg Barley
Vitamin B5 0.05mg 0.282mg Barley
Vitamin B6 0.79mg 0.318mg Sesame
Folate 97µg 19µg Sesame
Choline 25.6mg Sesame
Vitamin K 0µg 2.2µg Barley
Tryptophan 0.388mg 0.208mg Sesame
Threonine 0.736mg 0.424mg Sesame
Isoleucine 0.763mg 0.456mg Sesame
Leucine 1.358mg 0.848mg Sesame
Lysine 0.569mg 0.465mg Sesame
Methionine 0.586mg 0.24mg Sesame
Phenylalanine 0.94mg 0.7mg Sesame
Valine 0.99mg 0.612mg Sesame
Histidine 0.522mg 0.281mg Sesame
Saturated Fat 6.957g 0.482g Barley
Monounsaturated Fat 18.759g 0.295g Sesame
Polyunsaturated fat 21.773g 1.108g Sesame

Which food is preferable for your diet?

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

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
34%
Barley
Minerals Daily Need Coverage Score
348%
Sesame
110%
Barley

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 6.475g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 28)
Which food is cheaper?
Barley
Barley is cheaper (difference - $2.5)
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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.