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Sesame vs. Buttermilk — In-Depth Nutrition Comparison

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Differences between sesame and buttermilk

  • Buttermilk contains less copper, iron, manganese, calcium, magnesium, phosphorus, zinc, vitamin B1, selenium, and vitamin B6 than sesame.
  • Sesame's daily need coverage for copper is 452% higher.
  • Buttermilk contains 1230 times less manganese than sesame. Sesame contains 2.46mg of manganese, while buttermilk contains 0.002mg.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Sesame vs Buttermilk 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
10
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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +3090.9%
Contains more CalciumCalcium +740.5%
Contains more PotassiumPotassium +209.9%
Contains more IronIron +29000%
Contains more CopperCopper +37009.1%
Contains more ZincZinc +1745.2%
Contains more PhosphorusPhosphorus +606.7%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +122900%
Contains more SeleniumSelenium +1620%

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
7
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% 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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +2226.5%
Contains more Vitamin B2Vitamin B2 +60.4%
Contains more Vitamin B3Vitamin B3 +7684.5%
Contains more Vitamin B6Vitamin B6 +2223.5%
Contains more FolateFolate +1840%
Contains more CholineCholine +44.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +450%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more ProteinProtein +435.6%
Contains more FatsFats +5544.3%
Contains more CarbsCarbs +389.6%
Contains more OtherOther +401.1%
Contains more WaterWater +1821.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +7285.4%
Contains more Poly. FatPolyunsaturated fat +65878.8%
Contains less Sat. FatSaturated fat -92.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Buttermilk DV% diff.
Copper 4.082mg 0.011mg 452%
Iron 14.55mg 0.05mg 181%
Polyunsaturated fat 21.773g 0.033g 145%
Manganese 2.46mg 0.002mg 107%
Calcium 975mg 116mg 86%
Magnesium 351mg 11mg 81%
Phosphorus 629mg 89mg 77%
Fats 49.67g 0.88g 75%
Zinc 7.75mg 0.42mg 67%
Vitamin B1 0.791mg 0.034mg 63%
Selenium 34.4µg 2µg 59%
Vitamin B6 0.79mg 0.034mg 58%
Fiber 11.8g 0g 47%
Monounsaturated fat 18.759g 0.254g 46%
Saturated fat 6.957g 0.548g 29%
Protein 17.73g 3.31g 29%
Vitamin B3 4.515mg 0.058mg 28%
Calories 573kcal 40kcal 27%
Folate 97µg 5µg 23%
Potassium 468mg 151mg 9%
Vitamin B12 0µg 0.22µg 9%
Sodium 11mg 190mg 8%
Vitamin B2 0.247mg 0.154mg 7%
Carbs 23.45g 4.79g 6%
Vitamin B5 0.05mg 0.275mg 5%
Vitamin A 0µg 14µg 2%
Vitamin C 0mg 1mg 1%
Vitamin E 0.25mg 0.05mg 1%
Choline 25.6mg 17.7mg 1%
Cholesterol 0mg 4mg 1%
Net carbs 11.65g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.3g 4.79g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.388mg 0.042mg 0%
Threonine 0.736mg 0.141mg 0%
Isoleucine 0.763mg 0.171mg 0%
Leucine 1.358mg 0.313mg 0%
Lysine 0.569mg 0.277mg 0%
Methionine 0.586mg 0.087mg 0%
Phenylalanine 0.94mg 0.171mg 0%
Valine 0.99mg 0.217mg 0%
Histidine 0.522mg 0.1mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Buttermilk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
9%
Buttermilk
Minerals Daily Need Coverage Score
348%
Sesame
15%
Buttermilk

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 4.49g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 179mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Buttermilk
Buttermilk is lower in Saturated fat (difference - 6.409g)
Which food is cheaper?
Buttermilk
Buttermilk is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.