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  6. Sesame vs. Barley

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
Sesame
7
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%
Barley
Barley
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains more MagnesiumMagnesium +163.9%
Contains more CalciumCalcium +2854.5%
Contains more IronIron +304.2%
Contains more CopperCopper +719.7%
Contains more ZincZinc +179.8%
Contains more PhosphorusPhosphorus +138.3%
Contains more ManganeseManganese +26.6%
~equal in Potassium ~452mg
~equal in Sodium ~12mg
~equal in Selenium ~37.7µg

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Barley
Barley
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 11% 162% 66% 86% 17% 73% 0% 5.5% 14%
Contains more Vitamin B1Vitamin B1 +22.4%
Contains more Vitamin B6Vitamin B6 +148.4%
Contains more FolateFolate +410.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +128%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B5Vitamin B5 +464%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.604mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Barley DV% diff.
Copper 4.082mg 0.498mg 398%
Polyunsaturated fat 21.773g 1.108g 138%
Iron 14.55mg 3.6mg 137%
Calcium 975mg 33mg 94%
Fats 49.67g 2.3g 73%
Magnesium 351mg 133mg 52%
Phosphorus 629mg 264mg 52%
Monounsaturated fat 18.759g 0.295g 46%
Zinc 7.75mg 2.77mg 45%
Vitamin B6 0.79mg 0.318mg 36%
Saturated fat 6.957g 0.482g 29%
Fiber 11.8g 17.3g 22%
Manganese 2.46mg 1.943mg 22%
Folate 97µg 19µg 20%
Carbs 23.45g 73.48g 17%
Vitamin B1 0.791mg 0.646mg 12%
Calories 573kcal 354kcal 11%
Protein 17.73g 12.48g 11%
Selenium 34.4µg 37.7µg 6%
Vitamin B5 0.05mg 0.282mg 5%
Choline 25.6mg 5%
Vitamin B2 0.247mg 0.285mg 3%
Vitamin E 0.25mg 0.57mg 2%
Vitamin K 0µg 2.2µg 2%
Vitamin B3 4.515mg 4.604mg 1%
Protein per 100 calories 3.1g 3.5g N/A
Calories per 10 g protein 323kcal 284kcal N/A
Weight per 100 calories 17g 28g N/A
Unsaturated / Saturated Fat ratio 5.8 2.9 N/A
Net carbs 11.65g 56.18g N/A
Potassium 468mg 452mg 0%
Sugar 0.3g 0.8g N/A
Sodium 11mg 12mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.388mg 0.208mg 0%
Threonine 0.736mg 0.424mg 0%
Isoleucine 0.763mg 0.456mg 0%
Leucine 1.358mg 0.848mg 0%
Lysine 0.569mg 0.465mg 0%
Methionine 0.586mg 0.24mg 0%
Phenylalanine 0.94mg 0.7mg 0%
Valine 0.99mg 0.612mg 0%
Histidine 0.522mg 0.281mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
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
Barley
Barley
2
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 ProteinProtein +42.1%
Contains more FatsFats +2059.6%
Contains more OtherOther +93.9%
Contains more CarbsCarbs +213.3%
Contains more WaterWater +101.3%

Fat Type Comparison

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

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. 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.