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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +5316.7%
Contains more Iron +561.4%
Contains more Magnesium +51.9%
Contains more Phosphorus +81.3%
Contains more Zinc +222.9%
Contains more Copper +271.1%
Contains less Sodium -90.9%
Equal in Potassium - 460
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +5316.7%
Contains more Iron +561.4%
Contains more Magnesium +51.9%
Contains more Phosphorus +81.3%
Contains more Zinc +222.9%
Contains more Copper +271.1%
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 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% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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%

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

All nutrients comparison - raw data values

Nutrient Sesame Buckwheat Opinion
Net carbs 11.65g 61.5g Buckwheat
Protein 17.73g 13.25g Sesame
Fats 49.67g 3.4g Sesame
Carbs 23.45g 71.5g Buckwheat
Calories 573kcal 343kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g g Buckwheat
Fiber 11.8g 10g Sesame
Calcium 975mg 18mg Sesame
Iron 14.55mg 2.2mg Sesame
Magnesium 351mg 231mg Sesame
Phosphorus 629mg 347mg Sesame
Potassium 468mg 460mg Sesame
Sodium 11mg 1mg Buckwheat
Zinc 7.75mg 2.4mg Sesame
Copper 4.082mg 1.1mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 0.101mg Sesame
Vitamin B2 0.247mg 0.425mg Buckwheat
Vitamin B3 4.515mg 7.02mg Buckwheat
Vitamin B5 0.05mg 1.233mg Buckwheat
Vitamin B6 0.79mg 0.21mg Sesame
Folate 97µg 30µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sesame
Tryptophan 0.388mg 0.192mg Sesame
Threonine 0.736mg 0.506mg Sesame
Isoleucine 0.763mg 0.498mg Sesame
Leucine 1.358mg 0.832mg Sesame
Lysine 0.569mg 0.672mg Buckwheat
Methionine 0.586mg 0.172mg Sesame
Phenylalanine 0.94mg 0.52mg Sesame
Valine 0.99mg 0.678mg Sesame
Histidine 0.522mg 0.309mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.957g 0.741g Buckwheat
Monounsaturated Fat 18.759g 1.04g Sesame
Polyunsaturated fat 21.773g 1.039g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Buckwheat
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
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

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.

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.