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Sesame vs Cumin - In-Depth Nutrition Comparison

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What are the differences between Sesame and Cumin?

  • Sesame is higher in Copper, Selenium, Vitamin B6, Zinc, and Folate, yet Cumin is higher in Iron, Potassium, Manganese, and Vitamin E .
  • Cumin's daily need coverage for Iron is 648% more.
  • Sesame has 10 times more Folate than Cumin. While Sesame has 97µg of Folate, Cumin has only 10µg.
  • The amount of Saturated Fat in Cumin is lower.

We used Seeds, sesame seeds, whole, dried and Spices, cumin seed types in this article.

Infographic

Sesame vs Cumin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
5
:
3
Cumin
Contains more Phosphorus +26.1%
Contains less Sodium -93.5%
Contains more Zinc +61.5%
Contains more Copper +370.8%
Contains more Iron +356.1%
Contains more Potassium +282.1%
Equal in Calcium - 931
Equal in Magnesium - 366
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 280% 2489% 262% 214% 158% 22% 131% 289%
Contains more Phosphorus +26.1%
Contains less Sodium -93.5%
Contains more Zinc +61.5%
Contains more Copper +370.8%
Contains more Iron +356.1%
Contains more Potassium +282.1%
Equal in Calcium - 931
Equal in Magnesium - 366

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
4
:
6
Cumin
Contains more Vitamin B1 +26%
Contains more Vitamin B6 +81.6%
Contains more Folate +870%
Contains more Vitamin A +14011.1%
Contains more Vitamin E +1232%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +32.4%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.579
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
Contains more Vitamin B1 +26%
Contains more Vitamin B6 +81.6%
Contains more Folate +870%
Contains more Vitamin A +14011.1%
Contains more Vitamin E +1232%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +32.4%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.579

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Cumin
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Cumin Opinion
Net carbs 11.65g 33.74g Cumin
Protein 17.73g 17.81g Cumin
Fats 49.67g 22.27g Sesame
Carbs 23.45g 44.24g Cumin
Calories 573kcal 375kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g 2.25g Sesame
Fiber 11.8g 10.5g Sesame
Calcium 975mg 931mg Sesame
Iron 14.55mg 66.36mg Cumin
Magnesium 351mg 366mg Cumin
Phosphorus 629mg 499mg Sesame
Potassium 468mg 1788mg Cumin
Sodium 11mg 168mg Sesame
Zinc 7.75mg 4.8mg Sesame
Copper 4.082mg 0.867mg Sesame
Vitamin A 9IU 1270IU Cumin
Vitamin E 0.25mg 3.33mg Cumin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 7.7mg Cumin
Vitamin B1 0.791mg 0.628mg Sesame
Vitamin B2 0.247mg 0.327mg Cumin
Vitamin B3 4.515mg 4.579mg Cumin
Vitamin B5 0.05mg mg Sesame
Vitamin B6 0.79mg 0.435mg Sesame
Folate 97µg 10µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg 5.4µg Cumin
Tryptophan 0.388mg mg Sesame
Threonine 0.736mg mg Sesame
Isoleucine 0.763mg mg Sesame
Leucine 1.358mg mg Sesame
Lysine 0.569mg mg Sesame
Methionine 0.586mg mg Sesame
Phenylalanine 0.94mg mg Sesame
Valine 0.99mg mg Sesame
Histidine 0.522mg mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.957g 1.535g Cumin
Monounsaturated Fat 18.759g 14.04g Sesame
Polyunsaturated fat 21.773g 3.279g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Cumin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
51
Cumin
Mineral Summary Score
372
Sesame
480
Cumin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
107%
Cumin
Carbohydrates
23%
Sesame
44%
Cumin
Fats
229%
Sesame
103%
Cumin

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.95g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 157mg)
Which food is lower in Saturated Fat?
Cumin
Cumin is lower in Saturated Fat (difference - 5.422g)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($4)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.