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Sesame vs Bread - In-Depth Nutrition Comparison

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How are Sesame and Bread different?

  • Sesame is higher than Bread in Copper, Iron, Calcium, Magnesium, Phosphorus, Zinc, Vitamin B6, Manganese, and Vitamin B1.
  • Sesame covers your daily need of Copper 432% more than Bread.
  • Sesame contains 7 times more Saturated Fat than Bread. Sesame contains 6.957g of Saturated Fat, while Bread contains 0.989g.

Seeds, sesame seeds, whole, dried and Bread, wheat, toasted types were used in this article.

Infographic

Sesame vs Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
8
:
0
Bread
Contains more Calcium +490.9%
Contains more Iron +255.7%
Contains more Magnesium +494.9%
Contains more Phosphorus +234.6%
Contains more Potassium +109.9%
Contains less Sodium -98.2%
Contains more Zinc +427.2%
Contains more Copper +1961.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Calcium +490.9%
Contains more Iron +255.7%
Contains more Magnesium +494.9%
Contains more Phosphorus +234.6%
Contains more Potassium +109.9%
Contains less Sodium -98.2%
Contains more Zinc +427.2%
Contains more Copper +1961.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
5
:
5
Bread
Contains more Vitamin A +∞%
Contains more Vitamin B1 +80.2%
Contains more Vitamin B6 +416.3%
Contains more Folate +12.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B5 +812%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.24
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 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +80.2%
Contains more Vitamin B6 +416.3%
Contains more Folate +12.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B5 +812%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.24

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Bread
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 Bread Opinion
Net carbs 11.65g 51.07g Bread
Protein 17.73g 12.96g Sesame
Fats 49.67g 4.27g Sesame
Carbs 23.45g 55.77g Bread
Calories 573kcal 313kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g 6.42g Sesame
Fiber 11.8g 4.7g Sesame
Calcium 975mg 165mg Sesame
Iron 14.55mg 4.09mg Sesame
Magnesium 351mg 59mg Sesame
Phosphorus 629mg 188mg Sesame
Potassium 468mg 223mg Sesame
Sodium 11mg 601mg Sesame
Zinc 7.75mg 1.47mg Sesame
Copper 4.082mg 0.198mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.24mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Bread
Vitamin B1 0.791mg 0.439mg Sesame
Vitamin B2 0.247mg 0.382mg Bread
Vitamin B3 4.515mg 6.25mg Bread
Vitamin B5 0.05mg 0.456mg Bread
Vitamin B6 0.79mg 0.153mg Sesame
Folate 97µg 86µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg 5.7µg Bread
Tryptophan 0.388mg 0.092mg Sesame
Threonine 0.736mg 0.299mg Sesame
Isoleucine 0.763mg 0.258mg Sesame
Leucine 1.358mg 0.461mg Sesame
Lysine 0.569mg 0.215mg Sesame
Methionine 0.586mg 0.105mg Sesame
Phenylalanine 0.94mg 0.315mg Sesame
Valine 0.99mg 0.31mg Sesame
Histidine 0.522mg 0.15mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.957g 0.989g Bread
Monounsaturated Fat 18.759g 1.019g Sesame
Polyunsaturated fat 21.773g 1.72g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
38
Bread
Mineral Summary Score
372
Sesame
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
78%
Bread
Carbohydrates
23%
Sesame
56%
Bread
Fats
229%
Sesame
20%
Bread

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 6.12g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 590mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 5.968g)
Which food is lower in glycemic index?
Bread
Bread is lower in glycemic index (difference - 60)
Which food is cheaper?
Bread
Bread is cheaper (difference - $3.7)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.