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Sesame vs Buckwheat - In-Depth Nutrition Comparison

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Differences between Sesame and Buckwheat

  • Buckwheat contains less Copper, Iron, Calcium, Vitamin B1, Manganese, Zinc, Selenium, Vitamin B6, and Phosphorus than Sesame.
  • Sesame's daily need coverage for Copper is 331% higher.
  • Buckwheat contains 54 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Buckwheat contains 18mg.
  • The amount of Saturated Fat in Buckwheat is lower.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Buckwheat.

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Sesame vs Buckwheat 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
7
:
Contains more Iron +561.4%
Contains more Calcium +5316.7%
Contains more Magnesium +51.9%
Contains more Copper +271.1%
Contains more Zinc +222.9%
Contains more Phosphorus +81.3%
Contains less Sodium -90.9%
Equal in Potassium - 460
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +561.4%
Contains more Calcium +5316.7%
Contains more Magnesium +51.9%
Contains more Copper +271.1%
Contains more Zinc +222.9%
Contains more Phosphorus +81.3%
Contains less Sodium -90.9%
Equal in Potassium - 460

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +683.2%
Contains more Vitamin B6 +276.2%
Contains more Folate +223.3%
Contains more Vitamin B2 +72.1%
Contains more Vitamin B3 +55.5%
Contains more Vitamin B5 +2366%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +683.2%
Contains more Vitamin B6 +276.2%
Contains more Folate +223.3%
Contains more Vitamin B2 +72.1%
Contains more Vitamin B3 +55.5%
Contains more Vitamin B5 +2366%

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
33
Buckwheat
Mineral Summary Score
372
Sesame
109
Buckwheat

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
80%
Buckwheat
Carbohydrates
23%
Sesame
72%
Buckwheat
Fats
229%
Sesame
16%
Buckwheat

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 Buckwheat
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 6.216g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 54)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1.4)
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.

All nutrients comparison - raw data values

Nutrient Sesame Buckwheat Opinion
Calories 573 343 Sesame
Protein 17.73 13.25 Sesame
Fats 49.67 3.4 Sesame
Vitamin C 0 0
Carbs 23.45 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 2.2 Sesame
Calcium 975 18 Sesame
Potassium 468 460 Sesame
Magnesium 351 231 Sesame
Sugar 0.3 Buckwheat
Fiber 11.8 10 Sesame
Copper 4.082 1.1 Sesame
Zinc 7.75 2.4 Sesame
Starch
Phosphorus 629 347 Sesame
Sodium 11 1 Buckwheat
Vitamin A 9 0 Sesame
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.101 Sesame
Vitamin B2 0.247 0.425 Buckwheat
Vitamin B3 4.515 7.02 Buckwheat
Vitamin B5 0.05 1.233 Buckwheat
Vitamin B6 0.79 0.21 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folate 97 30 Sesame
Trans Fat
Saturated Fat 6.957 0.741 Buckwheat
Monounsaturated Fat 18.759 1.04 Sesame
Polyunsaturated fat 21.773 1.039 Sesame
Tryptophan 0.388 0.192 Sesame
Threonine 0.736 0.506 Sesame
Isoleucine 0.763 0.498 Sesame
Leucine 1.358 0.832 Sesame
Lysine 0.569 0.672 Buckwheat
Methionine 0.586 0.172 Sesame
Phenylalanine 0.94 0.52 Sesame
Valine 0.99 0.678 Sesame
Histidine 0.522 0.309 Sesame
Fructose

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.