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  6. Sesame vs. Gratin

Sesame vs. Gratin — In-Depth Nutrition Comparison

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What are the main differences between Sesame and Gratin?

  • Gratin has less Copper, Iron, Manganese, Calcium, Magnesium, Phosphorus, Zinc, Vitamin B1, Selenium, and Vitamin B6 than Sesame.
  • Sesame's daily need coverage for Copper is 436% higher.
  • Sesame has 23 times more Iron than Gratin. Sesame has 14.55mg of Iron, while Gratin has 0.64mg.

We used Seeds, sesame seeds, whole, dried and Potatoes, au gratin, home-prepared from recipe using butter types in this comparison.

Infographic

Sesame vs Gratin 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
Gratin
Gratin
Contains more Calcium +719.3%
Contains more Iron +2173.4%
Contains more Magnesium +1655%
Contains more Phosphorus +456.6%
Contains more Potassium +18.2%
Contains less Sodium -97.5%
Contains more Zinc +1023.2%
Contains more Copper +2451.3%
Contains more Manganese +1428%
Contains more Selenium +1174.1%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Contains more Calcium +719.3%
Contains more Iron +2173.4%
Contains more Magnesium +1655%
Contains more Phosphorus +456.6%
Contains more Potassium +18.2%
Contains less Sodium -97.5%
Contains more Zinc +1023.2%
Contains more Copper +2451.3%
Contains more Manganese +1428%
Contains more Selenium +1174.1%

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
7
:
3
Gratin
Gratin
Contains more Vitamin B1 +1135.9%
Contains more Vitamin B2 +112.9%
Contains more Vitamin B3 +354.7%
Contains more Vitamin B6 +354%
Contains more Folate +781.8%
Contains more Vitamin A +2833.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +674%
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%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin B1 +1135.9%
Contains more Vitamin B2 +112.9%
Contains more Vitamin B3 +354.7%
Contains more Vitamin B6 +354%
Contains more Folate +781.8%
Contains more Vitamin A +2833.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +674%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Gratin
Gratin
Contains more Protein +250.4%
Contains more Fats +554.4%
Contains more Carbs +108.1%
Contains more Other +114.4%
Contains more Water +1477.8%
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
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more Protein +250.4%
Contains more Fats +554.4%
Contains more Carbs +108.1%
Contains more Other +114.4%
Contains more Water +1477.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Gratin
Gratin
Contains more Monounsaturated Fat +772.9%
Contains more Polyunsaturated fat +7788.8%
Contains less Saturated Fat -32%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Contains more Monounsaturated Fat +772.9%
Contains more Polyunsaturated fat +7788.8%
Contains less Saturated Fat -32%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Gratin Opinion
Net carbs 11.65g 9.47g Sesame
Protein 17.73g 5.06g Sesame
Fats 49.67g 7.59g Sesame
Carbs 23.45g 11.27g Sesame
Calories 573kcal 132kcal Sesame
Sugar 0.3g Gratin
Fiber 11.8g 1.8g Sesame
Calcium 975mg 119mg Sesame
Iron 14.55mg 0.64mg Sesame
Magnesium 351mg 20mg Sesame
Phosphorus 629mg 113mg Sesame
Potassium 468mg 396mg Sesame
Sodium 11mg 433mg Sesame
Zinc 7.75mg 0.69mg Sesame
Copper 4.082mg 0.16mg Sesame
Manganese 2.46mg 0.161mg Sesame
Selenium 34.4µg 2.7µg Sesame
Vitamin A 9IU 264IU Gratin
Vitamin A RAE 0µg 64µg Gratin
Vitamin E 0.25mg Sesame
Vitamin C 0mg 9.9mg Gratin
Vitamin B1 0.791mg 0.064mg Sesame
Vitamin B2 0.247mg 0.116mg Sesame
Vitamin B3 4.515mg 0.993mg Sesame
Vitamin B5 0.05mg 0.387mg Gratin
Vitamin B6 0.79mg 0.174mg Sesame
Folate 97µg 11µg Sesame
Tryptophan 0.388mg 0.07mg Sesame
Threonine 0.736mg 0.192mg Sesame
Isoleucine 0.763mg 0.284mg Sesame
Leucine 1.358mg 0.443mg Sesame
Lysine 0.569mg 0.381mg Sesame
Methionine 0.586mg 0.117mg Sesame
Phenylalanine 0.94mg 0.254mg Sesame
Valine 0.99mg 0.325mg Sesame
Histidine 0.522mg 0.151mg Sesame
Cholesterol 0mg 23mg Sesame
Saturated Fat 6.957g 4.733g Gratin
Monounsaturated Fat 18.759g 2.149g Sesame
Polyunsaturated fat 21.773g 0.276g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Gratin
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
15%
Gratin
Minerals Daily Need Coverage Score
348%
Sesame
32%
Gratin

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 422mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 23mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Gratin
Gratin is lower in Saturated Fat (difference - 2.224g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 0)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $4)

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.