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  6. Sesame vs. Macaroon

Sesame vs. Macaroon — In-Depth Nutrition Comparison

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Important differences between Sesame and Macaroon

  • Macaroon has less Copper, Iron, Calcium, Phosphorus, Magnesium, Vitamin B1, Zinc, Vitamin B6, and Selenium.
  • Sesame's daily need coverage for Copper is 424% more.
  • Sesame has 195 times more Calcium than Macaroon. Sesame has 975mg of Calcium, while Macaroon has 5mg.
  • Sesame is lower in Saturated Fat.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Cookies, coconut macaroon.

Infographic

Sesame vs Macaroon 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
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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more MagnesiumMagnesium +1110.3%
Contains more CalciumCalcium +19400%
Contains more PotassiumPotassium +280.5%
Contains more IronIron +1674.4%
Contains more CopperCopper +1417.5%
Contains more ZincZinc +961.6%
Contains more PhosphorusPhosphorus +825%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +405.9%

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
9
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% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +31.6%
Contains more Vitamin B1Vitamin B1 +3855%
Contains more Vitamin B2Vitamin B2 +311.7%
Contains more Vitamin B3Vitamin B3 +1952.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +722.9%
Contains more FolateFolate +3133.3%
Contains more CholineCholine +181.3%
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
3
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% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more ProteinProtein +487.1%
Contains more FatsFats +120.3%
Contains more OtherOther +160.8%
Contains more CarbsCarbs +161.1%
Contains more WaterWater +145.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
3
15% 40% 46%
Saturated Fat: Sat. Fat 6.957 g
Monounsaturated Fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
89% 7% 4%
Saturated Fat: Sat. Fat 20.099 g
Monounsaturated Fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated Fat -65.4%
Contains more Mono. FatMonounsaturated Fat +1065.2%
Contains more Poly. FatPolyunsaturated fat +2588%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Macaroon Opinion
Calories 573kcal 460kcal Sesame
Protein 17.73g 3.02g Sesame
Fats 49.67g 22.55g Sesame
Net carbs 11.65g 56.12g Macaroon
Carbs 23.45g 61.22g Macaroon
Magnesium 351mg 29mg Sesame
Calcium 975mg 5mg Sesame
Potassium 468mg 123mg Sesame
Iron 14.55mg 0.82mg Sesame
Sugar 0.3g 45.16g Sesame
Fiber 11.8g 5.1g Sesame
Copper 4.082mg 0.269mg Sesame
Zinc 7.75mg 0.73mg Sesame
Phosphorus 629mg 68mg Sesame
Sodium 11mg 241mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.19mg Sesame
Manganese 2.46mg Sesame
Selenium 34.4µg 6.8µg Sesame
Vitamin B1 0.791mg 0.02mg Sesame
Vitamin B2 0.247mg 0.06mg Sesame
Vitamin B3 4.515mg 0.22mg Sesame
Vitamin B5 0.05mg Sesame
Vitamin B6 0.79mg 0.096mg Sesame
Vitamin K 0µg 1.1µg Macaroon
Folate 97µg 3µg Sesame
Choline 25.6mg 9.1mg Sesame
Saturated Fat 6.957g 20.099g Sesame
Monounsaturated Fat 18.759g 1.61g Sesame
Polyunsaturated fat 21.773g 0.81g Sesame
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Macaroon
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
5%
Macaroon
Minerals Daily Need Coverage Score
348%
Sesame
27%
Macaroon

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 44.86g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 230mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 13.142g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 32)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $4)
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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.