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  6. Sesame vs. Couscous

Sesame vs. Couscous — In-Depth Nutrition Comparison

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Important differences between Sesame and Couscous

  • Couscous has less Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Vitamin B1, Vitamin B6, and Fiber.
  • Sesame's daily need coverage for Copper is 449% more.
  • Sesame has 122 times more Calcium than Couscous. Sesame has 975mg of Calcium, while Couscous has 8mg.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Couscous, cooked.

Infographic

Sesame vs Couscous 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
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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +4287.5%
Contains more CalciumCalcium +12087.5%
Contains more PotassiumPotassium +706.9%
Contains more IronIron +3728.9%
Contains more CopperCopper +9856.1%
Contains more ZincZinc +2880.8%
Contains more PhosphorusPhosphorus +2759.1%
Contains more ManganeseManganese +2828.6%
Contains more SeleniumSelenium +25.1%
Contains less SodiumSodium -54.5%

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
8
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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +92.3%
Contains more Vitamin B1Vitamin B1 +1155.6%
Contains more Vitamin B2Vitamin B2 +814.8%
Contains more Vitamin B3Vitamin B3 +359.3%
Contains more Vitamin B6Vitamin B6 +1449%
Contains more FolateFolate +546.7%
Contains more CholineCholine +675.8%
Contains more Vitamin B5Vitamin B5 +642%
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
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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +367.8%
Contains more FatsFats +30943.8%
Contains more OtherOther +1615.4%
Contains more WaterWater +1447.3%
~equal in Carbs ~23.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
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
25% 19% 56%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated Fat +85168.2%
Contains more Poly. FatPolyunsaturated fat +33920.3%
Contains less Sat. FatSaturated 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 Couscous
Rich in minerals ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Sesame Couscous Opinion
Calories 573kcal 112kcal Sesame
Protein 17.73g 3.79g Sesame
Fats 49.67g 0.16g Sesame
Net carbs 11.65g 21.82g Couscous
Carbs 23.45g 23.22g Sesame
Magnesium 351mg 8mg Sesame
Calcium 975mg 8mg Sesame
Potassium 468mg 58mg Sesame
Iron 14.55mg 0.38mg Sesame
Sugar 0.3g 0.1g Couscous
Fiber 11.8g 1.4g Sesame
Copper 4.082mg 0.041mg Sesame
Zinc 7.75mg 0.26mg Sesame
Phosphorus 629mg 22mg Sesame
Sodium 11mg 5mg Couscous
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.13mg Sesame
Manganese 2.46mg 0.084mg Sesame
Selenium 34.4µg 27.5µg Sesame
Vitamin B1 0.791mg 0.063mg Sesame
Vitamin B2 0.247mg 0.027mg Sesame
Vitamin B3 4.515mg 0.983mg Sesame
Vitamin B5 0.05mg 0.371mg Couscous
Vitamin B6 0.79mg 0.051mg Sesame
Vitamin K 0µg 0.1µg Couscous
Folate 97µg 15µg Sesame
Choline 25.6mg 3.3mg Sesame
Saturated Fat 6.957g 0.029g Couscous
Monounsaturated Fat 18.759g 0.022g Sesame
Polyunsaturated fat 21.773g 0.064g Sesame
Tryptophan 0.388mg 0.049mg Sesame
Threonine 0.736mg 0.1mg Sesame
Isoleucine 0.763mg 0.147mg Sesame
Leucine 1.358mg 0.259mg Sesame
Lysine 0.569mg 0.073mg Sesame
Methionine 0.586mg 0.059mg Sesame
Phenylalanine 0.94mg 0.184mg Sesame
Valine 0.99mg 0.162mg Sesame
Histidine 0.522mg 0.077mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Couscous
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
7%
Couscous
Minerals Daily Need Coverage Score
348%
Sesame
22%
Couscous

Comparison summary

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 Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 6.928g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 65)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $2.7)
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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.