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  6. Sesame vs. Grape leaves

Sesame vs. Grape leaves — In-Depth Nutrition Comparison

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What are the differences between sesame and grape leaves?

  • Sesame is higher in copper, iron, phosphorus, zinc, vitamin B1, calcium, magnesium, and selenium, yet grape leaves are higher in vitamin A and vitamin K.
  • Grape leaves' daily need coverage for vitamin A is 550% more.
  • Sesame has 38 times more selenium than grape leaves. While sesame has 34.4µg of selenium, grape leaves have only 0.9µg.

We used Seeds, sesame seeds, whole, dried and Grape leaves, raw types in this article.

Infographic

Sesame vs Grape leaves 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
8
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more MagnesiumMagnesium +269.5%
Contains more CalciumCalcium +168.6%
Contains more PotassiumPotassium +72.1%
Contains more IronIron +453.2%
Contains more CopperCopper +883.6%
Contains more ZincZinc +1056.7%
Contains more PhosphorusPhosphorus +591.2%
Contains more SeleniumSelenium +3722.2%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +16.1%

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +1877.5%
Contains more Vitamin B3Vitamin B3 +91.2%
Contains more Vitamin B6Vitamin B6 +97.5%
Contains more FolateFolate +16.9%
Contains more CholineCholine +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B5Vitamin B5 +362%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Grape leaves DV% diff.
Copper 4.082mg 0.415mg 407%
Vitamin A 0µg 1376µg 153%
Iron 14.55mg 2.63mg 149%
Polyunsaturated fat 21.773g 1.065g 138%
Vitamin K 0µg 108.6µg 91%
Phosphorus 629mg 91mg 77%
Fats 49.67g 2.12g 73%
Zinc 7.75mg 0.67mg 64%
Vitamin B1 0.791mg 0.04mg 63%
Magnesium 351mg 95mg 61%
Calcium 975mg 363mg 61%
Selenium 34.4µg 0.9µg 61%
Monounsaturated fat 18.759g 0.081g 47%
Saturated fat 6.957g 0.336g 30%
Vitamin B6 0.79mg 0.4mg 30%
Protein 17.73g 5.6g 24%
Calories 573kcal 93kcal 24%
Manganese 2.46mg 2.855mg 17%
Vitamin B3 4.515mg 2.362mg 13%
Vitamin E 0.25mg 2mg 12%
Vitamin C 0mg 11.1mg 12%
Vitamin B2 0.247mg 0.354mg 8%
Potassium 468mg 272mg 6%
Folate 97µg 83µg 4%
Vitamin B5 0.05mg 0.231mg 4%
Fiber 11.8g 11g 3%
Carbs 23.45g 17.31g 2%
Choline 25.6mg 12.8mg 2%
Net carbs 11.65g 6.31g N/A
Sugar 0.3g 6.3g N/A
Sodium 11mg 9mg 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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +216.6%
Contains more FatsFats +2242.9%
Contains more CarbsCarbs +35.5%
Contains more OtherOther +170.3%
Contains more WaterWater +1463.3%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +23059.3%
Contains more Poly. FatPolyunsaturated fat +1944.4%
Contains less Sat. FatSaturated fat -95.2%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.