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  6. Sesame vs. Garden cress

Sesame vs. Garden cress — In-Depth Nutrition Comparison

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What are the main differences between sesame and garden cress?

  • Sesame is richer in copper, iron, calcium, manganese, phosphorus, magnesium, and zinc, yet garden cress is richer in vitamin K, vitamin A, and vitamin C.
  • Garden cress's daily need coverage for vitamin K is 452% higher.
  • Sesame has 34 times more zinc than garden cress. Sesame has 7.75mg of zinc, while garden cress has 0.23mg.

We used Seeds, sesame seeds, whole, dried and Cress, garden, raw types in this comparison.

Infographic

Sesame vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +823.7%
Contains more CalciumCalcium +1103.7%
Contains more IronIron +1019.2%
Contains more CopperCopper +2301.2%
Contains more ZincZinc +3269.6%
Contains more PhosphorusPhosphorus +727.6%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +344.8%
Contains more SeleniumSelenium +3722.2%
Contains more PotassiumPotassium +29.5%

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
5
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +888.8%
Contains more Vitamin B3Vitamin B3 +351.5%
Contains more Vitamin B6Vitamin B6 +219.8%
Contains more FolateFolate +21.3%
Contains more CholineCholine +31.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B5Vitamin B5 +384%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.26mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Garden cress DV% diff.
Vitamin K 0µg 541.9µg 452%
Copper 4.082mg 0.17mg 435%
Iron 14.55mg 1.3mg 166%
Polyunsaturated fat 21.773g 0.228g 144%
Calcium 975mg 81mg 89%
Manganese 2.46mg 0.553mg 83%
Phosphorus 629mg 76mg 79%
Vitamin C 0mg 69mg 77%
Magnesium 351mg 38mg 75%
Fats 49.67g 0.7g 75%
Zinc 7.75mg 0.23mg 68%
Selenium 34.4µg 0.9µg 61%
Vitamin B1 0.791mg 0.08mg 59%
Monounsaturated fat 18.759g 0.239g 46%
Fiber 11.8g 1.1g 43%
Vitamin B6 0.79mg 0.247mg 42%
Vitamin A 0µg 346µg 38%
Saturated fat 6.957g 0.023g 32%
Protein 17.73g 2.6g 30%
Calories 573kcal 32kcal 27%
Vitamin B3 4.515mg 1mg 22%
Carbs 23.45g 5.5g 6%
Potassium 468mg 606mg 4%
Vitamin B5 0.05mg 0.242mg 4%
Folate 97µg 80µg 4%
Vitamin E 0.25mg 0.7mg 3%
Vitamin B2 0.247mg 0.26mg 1%
Choline 25.6mg 19.5mg 1%
Net carbs 11.65g 4.4g N/A
Sugar 0.3g 4.4g N/A
Sodium 11mg 14mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +581.9%
Contains more FatsFats +6995.7%
Contains more CarbsCarbs +326.4%
Contains more OtherOther +147.8%
Contains more WaterWater +1806.2%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +7749%
Contains more Poly. FatPolyunsaturated fat +9449.6%
Contains less Sat. FatSaturated fat -99.7%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.