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  6. Sesame vs. Chard raw

Sesame vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between Sesame and Chard raw

  • Sesame has more Copper, Iron, Calcium, Manganese, Phosphorus, Zinc, Magnesium, Vitamin B1, and Selenium, however, Chard raw is richer in Vitamin K.
  • Chard raw covers your daily Vitamin K needs 692% more than Sesame.
  • Chard raw has 38 times less Selenium than Sesame. Sesame has 34.4µg of Selenium, while Chard raw has 0.9µg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Chard, swiss, raw.

Infographic

Sesame vs Chard raw 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
10
:
0
Chard raw
Chard raw
Contains more Calcium +1811.8%
Contains more Iron +708.3%
Contains more Magnesium +333.3%
Contains more Phosphorus +1267.4%
Contains more Potassium +23.5%
Contains less Sodium -94.8%
Contains more Zinc +2052.8%
Contains more Copper +2180.4%
Contains more Manganese +572.1%
Contains more Selenium +3722.2%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +1811.8%
Contains more Iron +708.3%
Contains more Magnesium +333.3%
Contains more Phosphorus +1267.4%
Contains more Potassium +23.5%
Contains less Sodium -94.8%
Contains more Zinc +2052.8%
Contains more Copper +2180.4%
Contains more Manganese +572.1%
Contains more Selenium +3722.2%

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
Chard raw
Chard raw
Contains more Vitamin B1 +1877.5%
Contains more Vitamin B2 +174.4%
Contains more Vitamin B3 +1028.8%
Contains more Vitamin B6 +698%
Contains more Folate +592.9%
Contains more Vitamin A +67855.6%
Contains more Vitamin E +656%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +244%
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%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B1 +1877.5%
Contains more Vitamin B2 +174.4%
Contains more Vitamin B3 +1028.8%
Contains more Vitamin B6 +698%
Contains more Folate +592.9%
Contains more Vitamin A +67855.6%
Contains more Vitamin E +656%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +244%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Chard raw
Chard raw
Contains more Protein +885%
Contains more Fats +24735%
Contains more Carbs +527%
Contains more Other +178.8%
Contains more Water +1875.7%
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
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +885%
Contains more Fats +24735%
Contains more Carbs +527%
Contains more Other +178.8%
Contains more Water +1875.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +46797.5%
Contains more Polyunsaturated fat +31004.3%
Contains less Saturated Fat -99.6%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +46797.5%
Contains more Polyunsaturated fat +31004.3%
Contains less Saturated Fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Chard raw
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals 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 Chard raw Opinion
Net carbs 11.65g 2.14g Sesame
Protein 17.73g 1.8g Sesame
Fats 49.67g 0.2g Sesame
Carbs 23.45g 3.74g Sesame
Calories 573kcal 19kcal Sesame
Sugar 0.3g 1.1g Sesame
Fiber 11.8g 1.6g Sesame
Calcium 975mg 51mg Sesame
Iron 14.55mg 1.8mg Sesame
Magnesium 351mg 81mg Sesame
Phosphorus 629mg 46mg Sesame
Potassium 468mg 379mg Sesame
Sodium 11mg 213mg Sesame
Zinc 7.75mg 0.36mg Sesame
Copper 4.082mg 0.179mg Sesame
Manganese 2.46mg 0.366mg Sesame
Selenium 34.4µg 0.9µg Sesame
Vitamin A 9IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 0.25mg 1.89mg Chard raw
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0.791mg 0.04mg Sesame
Vitamin B2 0.247mg 0.09mg Sesame
Vitamin B3 4.515mg 0.4mg Sesame
Vitamin B5 0.05mg 0.172mg Chard raw
Vitamin B6 0.79mg 0.099mg Sesame
Folate 97µg 14µg Sesame
Vitamin K 0µg 830µg Chard raw
Tryptophan 0.388mg 0.017mg Sesame
Threonine 0.736mg 0.083mg Sesame
Isoleucine 0.763mg 0.147mg Sesame
Leucine 1.358mg 0.13mg Sesame
Lysine 0.569mg 0.099mg Sesame
Methionine 0.586mg 0.019mg Sesame
Phenylalanine 0.94mg 0.11mg Sesame
Valine 0.99mg 0.11mg Sesame
Histidine 0.522mg 0.036mg Sesame
Saturated Fat 6.957g 0.03g Chard raw
Monounsaturated Fat 18.759g 0.04g Sesame
Polyunsaturated fat 21.773g 0.07g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
222%
Chard raw
Minerals Daily Need Coverage Score
348%
Sesame
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 202mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 6.927g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $3.6)
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

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.