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Sesame vs. Basil — In-Depth Nutrition Comparison

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What are the differences between sesame and basil?

  • Sesame is higher in copper, iron, phosphorus, calcium, magnesium, zinc, vitamin B1, and selenium, yet basil is higher in vitamin K and vitamin A.
  • Sesame's daily need coverage for copper is 411% more.
  • Sesame has 115 times more selenium than basil. While sesame has 34.4µg of selenium, basil has only 0.3µg.

We used Seeds, sesame seeds, whole, dried and Basil, fresh types in this article.

Infographic

Sesame vs Basil 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
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%
Basil
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more MagnesiumMagnesium +448.4%
Contains more CalciumCalcium +450.8%
Contains more PotassiumPotassium +58.6%
Contains more IronIron +359%
Contains more CopperCopper +960.3%
Contains more ZincZinc +856.8%
Contains more PhosphorusPhosphorus +1023.2%
Contains more ManganeseManganese +114.3%
Contains more SeleniumSelenium +11366.7%
Contains less SodiumSodium -63.6%

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
6
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Basil
5
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin B1Vitamin B1 +2226.5%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +400.6%
Contains more Vitamin B6Vitamin B6 +409.7%
Contains more FolateFolate +42.6%
Contains more CholineCholine +124.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +220%
Contains more Vitamin B5Vitamin B5 +318%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Basil
1
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more ProteinProtein +462.9%
Contains more FatsFats +7660.9%
Contains more CarbsCarbs +784.9%
Contains more OtherOther +197.3%
Contains more WaterWater +1862.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains more Mono. FatMonounsaturated fat +21217%
Contains more Poly. FatPolyunsaturated fat +5497.2%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Basil DV% diff.
Copper 4.082mg 0.385mg 411%
Vitamin K 0µg 414.8µg 346%
Polyunsaturated fat 21.773g 0.389g 143%
Iron 14.55mg 3.17mg 142%
Phosphorus 629mg 56mg 82%
Calcium 975mg 177mg 80%
Fats 49.67g 0.64g 75%
Magnesium 351mg 64mg 68%
Zinc 7.75mg 0.81mg 63%
Vitamin B1 0.791mg 0.034mg 63%
Selenium 34.4µg 0.3µg 62%
Manganese 2.46mg 1.148mg 57%
Vitamin B6 0.79mg 0.155mg 49%
Monounsaturated fat 18.759g 0.088g 47%
Fiber 11.8g 1.6g 41%
Saturated fat 6.957g 0.041g 31%
Protein 17.73g 3.15g 29%
Vitamin A 0µg 264µg 29%
Calories 573kcal 23kcal 28%
Vitamin B3 4.515mg 0.902mg 23%
Vitamin C 0mg 18mg 20%
Vitamin B2 0.247mg 0.076mg 13%
Carbs 23.45g 2.65g 7%
Folate 97µg 68µg 7%
Potassium 468mg 295mg 5%
Vitamin E 0.25mg 0.8mg 4%
Choline 25.6mg 11.4mg 3%
Vitamin B5 0.05mg 0.209mg 3%
Net carbs 11.65g 1.05g N/A
Sugar 0.3g 0.3g N/A
Sodium 11mg 4mg 0%
Tryptophan 0.388mg 0.039mg 0%
Threonine 0.736mg 0.104mg 0%
Isoleucine 0.763mg 0.104mg 0%
Leucine 1.358mg 0.191mg 0%
Lysine 0.569mg 0.11mg 0%
Methionine 0.586mg 0.036mg 0%
Phenylalanine 0.94mg 0.13mg 0%
Valine 0.99mg 0.127mg 0%
Histidine 0.522mg 0.051mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Basil
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
104%
Basil
Minerals Daily Need Coverage Score
348%
Sesame
57%
Basil

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 6.916g)
Which food is lower in glycemic index?
Basil
Basil is lower in glycemic index (difference - 70)
Which food is cheaper?
Basil
Basil is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0.3 g)
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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.