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  6. Sesame vs. Gooseberry

Sesame vs. Gooseberry — In-Depth Nutrition Comparison

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Significant differences between sesame and gooseberries

  • The amount of copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6 in sesame is higher than in gooseberries.
  • Sesame covers your daily copper needs 446% more than gooseberries.
  • Gooseberries have 65 times less zinc than sesame. Sesame has 7.75mg of zinc, while gooseberries have 0.12mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Gooseberries, raw.

Infographic

Sesame vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +3410%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +136.4%
Contains more IronIron +4593.5%
Contains more CopperCopper +5731.4%
Contains more ZincZinc +6358.3%
Contains more PhosphorusPhosphorus +2229.6%
Contains more ManganeseManganese +1608.3%
Contains more SeleniumSelenium +5633.3%
Contains less SodiumSodium -90.9%

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
6
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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +1877.5%
Contains more Vitamin B2Vitamin B2 +723.3%
Contains more Vitamin B3Vitamin B3 +1405%
Contains more Vitamin B6Vitamin B6 +887.5%
Contains more FolateFolate +1516.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +48%
Contains more Vitamin B5Vitamin B5 +472%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Gooseberry DV% diff.
Copper 4.082mg 0.07mg 446%
Iron 14.55mg 0.31mg 178%
Polyunsaturated fat 21.773g 0.317g 143%
Manganese 2.46mg 0.144mg 101%
Calcium 975mg 25mg 95%
Phosphorus 629mg 27mg 86%
Magnesium 351mg 10mg 81%
Fats 49.67g 0.58g 76%
Zinc 7.75mg 0.12mg 69%
Vitamin B1 0.791mg 0.04mg 63%
Selenium 34.4µg 0.6µg 61%
Vitamin B6 0.79mg 0.08mg 55%
Monounsaturated fat 18.759g 0.051g 47%
Protein 17.73g 0.88g 34%
Saturated fat 6.957g 0.038g 31%
Vitamin C 0mg 27.7mg 31%
Fiber 11.8g 4.3g 30%
Vitamin B3 4.515mg 0.3mg 26%
Calories 573kcal 44kcal 26%
Folate 97µg 6µg 23%
Vitamin B2 0.247mg 0.03mg 17%
Potassium 468mg 198mg 8%
Vitamin B5 0.05mg 0.286mg 5%
Choline 25.6mg 5%
Carbs 23.45g 10.18g 4%
Vitamin A 0µg 15µg 2%
Vitamin E 0.25mg 0.37mg 1%
Net carbs 11.65g 5.88g N/A
Sugar 0.3g N/A
Sodium 11mg 1mg 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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +1914.8%
Contains more FatsFats +8463.8%
Contains more CarbsCarbs +130.4%
Contains more OtherOther +810.2%
Contains more WaterWater +1773.6%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +36682.4%
Contains more Poly. FatPolyunsaturated fat +6768.5%
Contains less Sat. FatSaturated fat -99.5%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.