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Sesame vs. Hash browns — In-Depth Nutrition Comparison

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How are sesame and hash browns different?

  • Sesame has more copper, iron, manganese, calcium, magnesium, phosphorus, zinc, selenium, vitamin B1, and vitamin B6 than hash browns.
  • Daily need coverage for copper for sesame is 442% higher.
  • Sesame contains 86 times more selenium than hash browns. While sesame contains 34.4µg of selenium, hash browns contain only 0.4µg.

Seeds, sesame seeds, whole, dried and Fast foods, potatoes, hash browns, round pieces or patty are the varieties used in this article.

Infographic

Sesame vs Hash browns 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
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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +1571.4%
Contains more CalciumCalcium +5031.6%
Contains more PotassiumPotassium +31.8%
Contains more IronIron +2325%
Contains more CopperCopper +3982%
Contains more ZincZinc +2052.8%
Contains more PhosphorusPhosphorus +541.8%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1457%
Contains more SeleniumSelenium +8500%

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
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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin B1Vitamin B1 +477.4%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +145.6%
Contains more Vitamin B6Vitamin B6 +324.7%
Contains more FolateFolate +708.3%
Contains more CholineCholine +43.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +948%
Contains more Vitamin B5Vitamin B5 +660%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
3
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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +587.2%
Contains more FatsFats +191.5%
Contains more OtherOther +100%
Contains more CarbsCarbs +23.2%
Contains more WaterWater +950.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains more Mono. FatMonounsaturated fat +139.7%
Contains more Poly. FatPolyunsaturated fat +284.3%
Contains less Sat. FatSaturated fat -63.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Hash browns
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 Hash browns DV% diff.
Copper 4.082mg 0.1mg 442%
Iron 14.55mg 0.6mg 174%
Polyunsaturated fat 21.773g 5.665g 107%
Manganese 2.46mg 0.158mg 100%
Calcium 975mg 19mg 96%
Magnesium 351mg 21mg 79%
Phosphorus 629mg 98mg 76%
Zinc 7.75mg 0.36mg 67%
Selenium 34.4µg 0.4µg 62%
Vitamin B1 0.791mg 0.137mg 55%
Fats 49.67g 17.04g 50%
Vitamin B6 0.79mg 0.186mg 46%
Fiber 11.8g 2.7g 36%
Protein 17.73g 2.58g 30%
Monounsaturated fat 18.759g 7.827g 27%
Sodium 11mg 566mg 24%
Folate 97µg 12µg 21%
Saturated fat 6.957g 2.54g 20%
Vitamin B3 4.515mg 1.838mg 17%
Vitamin E 0.25mg 2.62mg 16%
Vitamin B2 0.247mg 0.038mg 16%
Calories 573kcal 272kcal 15%
Starch 25.74g 11%
Vitamin K 0µg 9.9µg 8%
Vitamin B5 0.05mg 0.38mg 7%
Vitamin C 0mg 5.4mg 6%
Potassium 468mg 355mg 3%
Carbs 23.45g 28.88g 2%
Choline 25.6mg 17.8mg 1%
Net carbs 11.65g 26.18g N/A
Sugar 0.3g 0.56g N/A
Trans fat 0.056g N/A
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%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Hash browns
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Sesame
20%
Hash browns
Minerals Daily Need Coverage Score
348%
Sesame
26%
Hash browns

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 555mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Hash browns
Hash browns is lower in Saturated fat (difference - 4.417g)
Which food is lower in glycemic index?
Hash browns
Hash browns is lower in glycemic index (difference - 56)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.