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  6. Sesame vs. Egg

Sesame vs. Egg — In-Depth Nutrition Comparison

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Important differences between Sesame and Egg

  • Egg has less Copper, Iron, Manganese, Calcium, Magnesium, Phosphorus, Zinc, Vitamin B1, and Vitamin B6.
  • Sesame's daily need coverage for Copper is 231% more.
  • Sesame has 95 times more Manganese than Egg. Sesame has 2.46mg of Manganese, while Egg has 0.026mg.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Egg, whole, cooked, hard-boiled.

Infographic

Sesame vs Egg 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
Egg
Egg
Contains more Calcium +1850%
Contains more Iron +1122.7%
Contains more Magnesium +3410%
Contains more Phosphorus +265.7%
Contains more Potassium +271.4%
Contains less Sodium -91.1%
Contains more Zinc +638.1%
Contains more Copper +104.1%
Contains more Manganese +9361.5%
Contains more Selenium +11.7%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +1850%
Contains more Iron +1122.7%
Contains more Magnesium +3410%
Contains more Phosphorus +265.7%
Contains more Potassium +271.4%
Contains less Sodium -91.1%
Contains more Zinc +638.1%
Contains more Copper +104.1%
Contains more Manganese +9361.5%
Contains more Selenium +11.7%

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
4
:
7
Egg
Egg
Contains more Vitamin B1 +1098.5%
Contains more Vitamin B3 +6954.7%
Contains more Vitamin B6 +552.9%
Contains more Folate +120.5%
Contains more Vitamin A +5677.8%
Contains more Vitamin E +312%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B5 +2696%
Contains more Vitamin B12 +∞%
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%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin B1 +1098.5%
Contains more Vitamin B3 +6954.7%
Contains more Vitamin B6 +552.9%
Contains more Folate +120.5%
Contains more Vitamin A +5677.8%
Contains more Vitamin E +312%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B5 +2696%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Egg
Egg
Contains more Protein +40.9%
Contains more Fats +368.1%
Contains more Carbs +1993.8%
Contains more Other +316.8%
Contains more Water +1491%
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
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Protein +40.9%
Contains more Fats +368.1%
Contains more Carbs +1993.8%
Contains more Other +316.8%
Contains more Water +1491%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Egg
Egg
Contains more Monounsaturated Fat +360.1%
Contains more Polyunsaturated fat +1439.8%
Contains less Saturated Fat -53%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains more Monounsaturated Fat +360.1%
Contains more Polyunsaturated fat +1439.8%
Contains less Saturated Fat -53%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Egg Opinion
Net carbs 11.65g 1.12g Sesame
Protein 17.73g 12.58g Sesame
Fats 49.67g 10.61g Sesame
Carbs 23.45g 1.12g Sesame
Calories 573kcal 155kcal Sesame
Sugar 0.3g 1.12g Sesame
Fiber 11.8g 0g Sesame
Calcium 975mg 50mg Sesame
Iron 14.55mg 1.19mg Sesame
Magnesium 351mg 10mg Sesame
Phosphorus 629mg 172mg Sesame
Potassium 468mg 126mg Sesame
Sodium 11mg 124mg Sesame
Zinc 7.75mg 1.05mg Sesame
Copper 4.082mg 2mg Sesame
Manganese 2.46mg 0.026mg Sesame
Selenium 34.4µg 30.8µg Sesame
Vitamin A 9IU 520IU Egg
Vitamin A RAE 0µg 149µg Egg
Vitamin E 0.25mg 1.03mg Egg
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin B1 0.791mg 0.066mg Sesame
Vitamin B2 0.247mg 0.513mg Egg
Vitamin B3 4.515mg 0.064mg Sesame
Vitamin B5 0.05mg 1.398mg Egg
Vitamin B6 0.79mg 0.121mg Sesame
Folate 97µg 44µg Sesame
Vitamin B12 0µg 1.11µg Egg
Vitamin K 0µg 0.3µg Egg
Tryptophan 0.388mg 0.153mg Sesame
Threonine 0.736mg 0.604mg Sesame
Isoleucine 0.763mg 0.686mg Sesame
Leucine 1.358mg 1.075mg Sesame
Lysine 0.569mg 0.904mg Egg
Methionine 0.586mg 0.392mg Sesame
Phenylalanine 0.94mg 0.668mg Sesame
Valine 0.99mg 0.767mg Sesame
Histidine 0.522mg 0.298mg Sesame
Cholesterol 0mg 373mg Sesame
Saturated Fat 6.957g 3.267g Egg
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 18.759g 4.077g Sesame
Polyunsaturated fat 21.773g 1.414g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Sesame
45%
Egg
Minerals Daily Need Coverage Score
348%
Sesame
103%
Egg

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 113mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 373mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 3.69g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 0)
Which food is cheaper?
Egg
Egg is cheaper (difference - $3)
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.