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Sesame vs. Garlic — In-Depth Nutrition Comparison

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How are Sesame and Garlic different?

  • Sesame is richer in Copper, Iron, Calcium, Magnesium, Phosphorus, Zinc, Vitamin B1, Fiber, and Selenium, while Garlic is higher in Vitamin C.
  • Sesame covers your daily need of Copper 420% more than Garlic.
  • Sesame contains 14 times more Magnesium than Garlic. Sesame contains 351mg of Magnesium, while Garlic contains 25mg.

Seeds, sesame seeds, whole, dried and Garlic, raw types were used in this article.

Infographic

Sesame vs Garlic 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
10
:
0
Garlic
Contains more Calcium +438.7%
Contains more Iron +755.9%
Contains more Magnesium +1304%
Contains more Phosphorus +311.1%
Contains more Potassium +16.7%
Contains less Sodium -35.3%
Contains more Zinc +568.1%
Contains more Copper +1265.2%
Contains more Manganese +47.1%
Contains more Selenium +142.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Calcium +438.7%
Contains more Iron +755.9%
Contains more Magnesium +1304%
Contains more Phosphorus +311.1%
Contains more Potassium +16.7%
Contains less Sodium -35.3%
Contains more Zinc +568.1%
Contains more Copper +1265.2%
Contains more Manganese +47.1%
Contains more Selenium +142.3%

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
5
:
4
Garlic
Contains more Vitamin E +212.5%
Contains more Vitamin B1 +295.5%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +545%
Contains more Folate +3133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1092%
Contains more Vitamin B6 +56.3%
Contains more Vitamin K +∞%
Equal in Vitamin A - 9
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 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin E +212.5%
Contains more Vitamin B1 +295.5%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +545%
Contains more Folate +3133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1092%
Contains more Vitamin B6 +56.3%
Contains more Vitamin K +∞%
Equal in Vitamin A - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
3
:
2
Garlic
Contains more Protein +178.8%
Contains more Fats +9834%
Contains more Other +197.3%
Contains more Carbs +41%
Contains more Water +1149%
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
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Protein +178.8%
Contains more Fats +9834%
Contains more Other +197.3%
Contains more Carbs +41%
Contains more Water +1149%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
:
1
Garlic
Contains more Monounsaturated Fat +170436.4%
Contains more Polyunsaturated fat +8644.2%
Contains less Saturated Fat -98.7%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +170436.4%
Contains more Polyunsaturated fat +8644.2%
Contains less Saturated Fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Garlic Opinion
Net carbs 11.65g 30.96g Garlic
Protein 17.73g 6.36g Sesame
Fats 49.67g 0.5g Sesame
Carbs 23.45g 33.06g Garlic
Calories 573kcal 149kcal Sesame
Sugar 0.3g 1g Sesame
Fiber 11.8g 2.1g Sesame
Calcium 975mg 181mg Sesame
Iron 14.55mg 1.7mg Sesame
Magnesium 351mg 25mg Sesame
Phosphorus 629mg 153mg Sesame
Potassium 468mg 401mg Sesame
Sodium 11mg 17mg Sesame
Zinc 7.75mg 1.16mg Sesame
Copper 4.082mg 0.299mg Sesame
Manganese 2.46mg 1.672mg Sesame
Selenium 34.4µg 14.2µg Sesame
Vitamin A 9IU 9IU
Vitamin E 0.25mg 0.08mg Sesame
Vitamin C 0mg 31.2mg Garlic
Vitamin B1 0.791mg 0.2mg Sesame
Vitamin B2 0.247mg 0.11mg Sesame
Vitamin B3 4.515mg 0.7mg Sesame
Vitamin B5 0.05mg 0.596mg Garlic
Vitamin B6 0.79mg 1.235mg Garlic
Folate 97µg 3µg Sesame
Vitamin K 0µg 1.7µg Garlic
Tryptophan 0.388mg 0.066mg Sesame
Threonine 0.736mg 0.157mg Sesame
Isoleucine 0.763mg 0.217mg Sesame
Leucine 1.358mg 0.308mg Sesame
Lysine 0.569mg 0.273mg Sesame
Methionine 0.586mg 0.076mg Sesame
Phenylalanine 0.94mg 0.183mg Sesame
Valine 0.99mg 0.291mg Sesame
Histidine 0.522mg 0.113mg Sesame
Saturated Fat 6.957g 0.089g Garlic
Monounsaturated Fat 18.759g 0.011g Sesame
Polyunsaturated fat 21.773g 0.249g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Garlic
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
43%
Garlic
Minerals Daily Need Coverage Score
348%
Sesame
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 6.868g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 30)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.