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  6. Sesame vs. Buckwheat

Sesame vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between Sesame and Buckwheat

  • The amount of Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Zinc, Vitamin B1, Selenium, and Vitamin B6 in Sesame is higher than in Buckwheat.
  • Sesame covers your daily need of Copper 437% more than Buckwheat.
  • Sesame contains 139 times more Calcium than Buckwheat. While Sesame contains 975mg of Calcium, Buckwheat contains only 7mg.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Buckwheat groats, roasted, cooked.

Infographic

Sesame vs Buckwheat 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +588.2%
Contains more CalciumCalcium +13828.6%
Contains more PotassiumPotassium +431.8%
Contains more IronIron +1718.8%
Contains more CopperCopper +2695.9%
Contains more ZincZinc +1170.5%
Contains more PhosphorusPhosphorus +798.6%
Contains more ManganeseManganese +510.4%
Contains more SeleniumSelenium +1463.6%
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
Sesame
8
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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +177.8%
Contains more Vitamin B1Vitamin B1 +1877.5%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B3Vitamin B3 +380.3%
Contains more Vitamin B6Vitamin B6 +926%
Contains more FolateFolate +592.9%
Contains more CholineCholine +27.4%
Contains more Vitamin B5Vitamin B5 +618%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +424.6%
Contains more FatsFats +7911.3%
Contains more CarbsCarbs +17.6%
Contains more OtherOther +937.2%
Contains more WaterWater +1512.6%

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated Fat +9878.2%
Contains more Poly. FatPolyunsaturated fat +11481.4%
Contains less Sat. FatSaturated Fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Buckwheat Opinion
Calories 573kcal 92kcal Sesame
Protein 17.73g 3.38g Sesame
Fats 49.67g 0.62g Sesame
Net carbs 11.65g 17.24g Buckwheat
Carbs 23.45g 19.94g Sesame
Magnesium 351mg 51mg Sesame
Calcium 975mg 7mg Sesame
Potassium 468mg 88mg Sesame
Iron 14.55mg 0.8mg Sesame
Sugar 0.3g 0.9g Sesame
Fiber 11.8g 2.7g Sesame
Copper 4.082mg 0.146mg Sesame
Zinc 7.75mg 0.61mg Sesame
Phosphorus 629mg 70mg Sesame
Sodium 11mg 4mg Buckwheat
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.09mg Sesame
Manganese 2.46mg 0.403mg Sesame
Selenium 34.4µg 2.2µg Sesame
Vitamin B1 0.791mg 0.04mg Sesame
Vitamin B2 0.247mg 0.039mg Sesame
Vitamin B3 4.515mg 0.94mg Sesame
Vitamin B5 0.05mg 0.359mg Buckwheat
Vitamin B6 0.79mg 0.077mg Sesame
Vitamin K 0µg 1.9µg Buckwheat
Folate 97µg 14µg Sesame
Choline 25.6mg 20.1mg Sesame
Saturated Fat 6.957g 0.134g Buckwheat
Monounsaturated Fat 18.759g 0.188g Sesame
Polyunsaturated fat 21.773g 0.188g Sesame
Tryptophan 0.388mg 0.049mg Sesame
Threonine 0.736mg 0.129mg Sesame
Isoleucine 0.763mg 0.127mg Sesame
Leucine 1.358mg 0.212mg Sesame
Lysine 0.569mg 0.172mg Sesame
Methionine 0.586mg 0.044mg Sesame
Phenylalanine 0.94mg 0.133mg Sesame
Valine 0.99mg 0.173mg Sesame
Histidine 0.522mg 0.079mg Sesame
Fructose 0.1g Buckwheat

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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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
8%
Buckwheat
Minerals Daily Need Coverage Score
348%
Sesame
24%
Buckwheat

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.6g)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 6.823g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 51)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.