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  6. Sesame vs. Butter

Sesame vs. Butter — In-Depth Nutrition Comparison

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How are Sesame and Butter different?

  • Sesame is richer in Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, and Zinc, while Butter is higher in Vitamin A RAE.
  • Sesame covers your daily need of Copper 452% more than Butter.
  • Sesame contains 728 times more Iron than Butter. Sesame contains 14.55mg of Iron, while Butter contains 0.02mg.
  • Sesame is lower in Saturated Fat.

Seeds, sesame seeds, whole, dried and Butter, without salt types were used in this article.

Infographic

Sesame vs Butter 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
:
0
Butter
Butter
Contains more Calcium +3962.5%
Contains more Iron +72650%
Contains more Magnesium +17450%
Contains more Phosphorus +2520.8%
Contains more Potassium +1850%
Contains more Zinc +8511.1%
Contains more Copper +25412.5%
Contains more Manganese +61400%
Contains more Selenium +3340%
Equal in Sodium - 11
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Contains more Calcium +3962.5%
Contains more Iron +72650%
Contains more Magnesium +17450%
Contains more Phosphorus +2520.8%
Contains more Potassium +1850%
Contains more Zinc +8511.1%
Contains more Copper +25412.5%
Contains more Manganese +61400%
Contains more Selenium +3340%
Equal in Sodium - 11

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
Butter
Butter
Contains more Vitamin B1 +15720%
Contains more Vitamin B2 +626.5%
Contains more Vitamin B3 +10650%
Contains more Vitamin B6 +26233.3%
Contains more Folate +3133.3%
Contains more Vitamin A +27666.7%
Contains more Vitamin E +828%
Contains more Vitamin B5 +120%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
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%
Butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
Contains more Vitamin B1 +15720%
Contains more Vitamin B2 +626.5%
Contains more Vitamin B3 +10650%
Contains more Vitamin B6 +26233.3%
Contains more Folate +3133.3%
Contains more Vitamin A +27666.7%
Contains more Vitamin E +828%
Contains more Vitamin B5 +120%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Butter
Butter
Contains more Protein +1985.9%
Contains more Carbs +38983.3%
Contains more Other +11050%
Contains more Fats +63.3%
Contains more Water +282.5%
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
Butter
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more Protein +1985.9%
Contains more Carbs +38983.3%
Contains more Other +11050%
Contains more Fats +63.3%
Contains more Water +282.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Butter
Butter
Contains less Saturated Fat -86.2%
Contains more Polyunsaturated fat +623.4%
Contains more Monounsaturated Fat +24.9%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Butter
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
Contains less Saturated Fat -86.2%
Contains more Polyunsaturated fat +623.4%
Contains more Monounsaturated Fat +24.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Butter Opinion
Net carbs 11.65g 0.06g Sesame
Protein 17.73g 0.85g Sesame
Fats 49.67g 81.11g Butter
Carbs 23.45g 0.06g Sesame
Calories 573kcal 717kcal Butter
Sugar 0.3g 0.06g Butter
Fiber 11.8g 0g Sesame
Calcium 975mg 24mg Sesame
Iron 14.55mg 0.02mg Sesame
Magnesium 351mg 2mg Sesame
Phosphorus 629mg 24mg Sesame
Potassium 468mg 24mg Sesame
Sodium 11mg 11mg
Zinc 7.75mg 0.09mg Sesame
Copper 4.082mg 0.016mg Sesame
Manganese 2.46mg 0.004mg Sesame
Selenium 34.4µg 1µg Sesame
Vitamin A 9IU 2499IU Butter
Vitamin A RAE 0µg 684µg Butter
Vitamin E 0.25mg 2.32mg Butter
Vitamin B1 0.791mg 0.005mg Sesame
Vitamin B2 0.247mg 0.034mg Sesame
Vitamin B3 4.515mg 0.042mg Sesame
Vitamin B5 0.05mg 0.11mg Butter
Vitamin B6 0.79mg 0.003mg Sesame
Folate 97µg 3µg Sesame
Vitamin B12 0µg 0.17µg Butter
Vitamin K 0µg 7µg Butter
Tryptophan 0.388mg 0.012mg Sesame
Threonine 0.736mg 0.038mg Sesame
Isoleucine 0.763mg 0.051mg Sesame
Leucine 1.358mg 0.083mg Sesame
Lysine 0.569mg 0.067mg Sesame
Methionine 0.586mg 0.021mg Sesame
Phenylalanine 0.94mg 0.041mg Sesame
Valine 0.99mg 0.057mg Sesame
Histidine 0.522mg 0.023mg Sesame
Cholesterol 0mg 215mg Sesame
Saturated Fat 6.957g 50.489g Sesame
Monounsaturated Fat 18.759g 23.43g Butter
Polyunsaturated fat 21.773g 3.01g Sesame
Omega-6 - Linoleic acid 2.166g Butter
Omega-3 - ALA 0.315g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Butter
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
21%
Butter
Minerals Daily Need Coverage Score
348%
Sesame
4%
Butter

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 43.532g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Butter
Butter is cheaper (difference - $2.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (11 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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.