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  6. Sesame vs. Wheat Bread

Sesame vs. Wheat Bread — In-Depth Nutrition Comparison

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How are Sesame and Wheat Bread different?

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

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

Infographic

Sesame vs Wheat Bread 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
10
:
0
Wheat Bread
Wheat 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%
Contains more Manganese +78.6%
Equal in Selenium - 33.4
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
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%
Contains more Manganese +78.6%
Equal in Selenium - 33.4

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
5
:
5
Wheat Bread
Wheat 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
Sesame
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%
Wheat Bread
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Wheat Bread
Wheat Bread
Contains more Protein +36.8%
Contains more Fats +1063.2%
Contains more Other +61%
Contains more Carbs +137.8%
Contains more Water +416.6%
Sesame
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
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Protein +36.8%
Contains more Fats +1063.2%
Contains more Other +61%
Contains more Carbs +137.8%
Contains more Water +416.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +1740.9%
Contains more Polyunsaturated fat +1165.9%
Contains less Saturated Fat -85.8%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +1740.9%
Contains more Polyunsaturated fat +1165.9%
Contains less Saturated Fat -85.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Wheat Bread Opinion
Net carbs 11.65g 51.07g Wheat Bread
Protein 17.73g 12.96g Sesame
Fats 49.67g 4.27g Sesame
Carbs 23.45g 55.77g Wheat Bread
Calories 573kcal 313kcal Sesame
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
Manganese 2.46mg 1.377mg Sesame
Selenium 34.4µg 33.4µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.24mg Sesame
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.791mg 0.439mg Sesame
Vitamin B2 0.247mg 0.382mg Wheat Bread
Vitamin B3 4.515mg 6.25mg Wheat Bread
Vitamin B5 0.05mg 0.456mg Wheat Bread
Vitamin B6 0.79mg 0.153mg Sesame
Folate 97µg 86µg Sesame
Vitamin K 0µg 5.7µg Wheat 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
Saturated Fat 6.957g 0.989g Wheat Bread
Monounsaturated Fat 18.759g 1.019g Sesame
Polyunsaturated fat 21.773g 1.72g Sesame
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Wheat Bread
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
38%
Wheat Bread
Minerals Daily Need Coverage Score
348%
Sesame
89%
Wheat Bread

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 5.968g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 60)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $3.7)
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 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. Wheat 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.