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Sesame vs. Honey — In-Depth Nutrition Comparison

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How are sesame and honey different?

  • Sesame has more copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6 than honey.
  • Daily need coverage for copper for sesame is 450% higher.

Seeds, sesame seeds, whole, dried and Honey are the varieties used in this article.

Infographic

Sesame vs Honey 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%
Honey
Honey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 1.8% 4.6% 16% 12% 6% 1.7% 0.52% 10% 4.4%
Contains more MagnesiumMagnesium +17450%
Contains more CalciumCalcium +16150%
Contains more PotassiumPotassium +800%
Contains more IronIron +3364.3%
Contains more CopperCopper +11238.9%
Contains more ZincZinc +3422.7%
Contains more PhosphorusPhosphorus +15625%
Contains more ManganeseManganese +2975%
Contains more SeleniumSelenium +4200%
Contains less SodiumSodium -63.6%

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
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%
Honey
Honey
2
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 1.7% 0% 0% 0% 0% 8.8% 2.3% 4.1% 5.5% 0% 0% 1.5% 1.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +3631.4%
Contains more Vitamin B6Vitamin B6 +3191.7%
Contains more FolateFolate +4750%
Contains more CholineCholine +1063.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +36%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Honey DV% diff.
Copper 4.082mg 0.036mg 450%
Iron 14.55mg 0.42mg 177%
Polyunsaturated fat 21.773g 0g 145%
Manganese 2.46mg 0.08mg 103%
Calcium 975mg 6mg 97%
Phosphorus 629mg 4mg 89%
Magnesium 351mg 2mg 83%
Fats 49.67g 0g 76%
Zinc 7.75mg 0.22mg 68%
Vitamin B1 0.791mg 0mg 66%
Selenium 34.4µg 0.8µg 61%
Vitamin B6 0.79mg 0.024mg 59%
Fructose 40.94g 51%
Monounsaturated fat 18.759g 0g 47%
Fiber 11.8g 0.2g 46%
Protein 17.73g 0.3g 35%
Saturated fat 6.957g 0g 32%
Vitamin B3 4.515mg 0.121mg 27%
Folate 97µg 2µg 24%
Carbs 23.45g 82.4g 20%
Vitamin B2 0.247mg 0.038mg 16%
Calories 573kcal 304kcal 13%
Potassium 468mg 52mg 12%
Choline 25.6mg 2.2mg 4%
Vitamin E 0.25mg 0mg 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 11.65g 82.2g N/A
Sugar 0.3g 82.12g N/A
Sodium 11mg 4mg 0%
Vitamin B5 0.05mg 0.068mg 0%
Tryptophan 0.388mg 0.004mg 0%
Threonine 0.736mg 0.004mg 0%
Isoleucine 0.763mg 0.008mg 0%
Leucine 1.358mg 0.01mg 0%
Lysine 0.569mg 0.008mg 0%
Methionine 0.586mg 0.001mg 0%
Phenylalanine 0.94mg 0.011mg 0%
Valine 0.99mg 0.009mg 0%
Histidine 0.522mg 0.001mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
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
Honey
Honey
2
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 g
Contains more ProteinProtein +5810%
Contains more FatsFats +∞%
Contains more OtherOther +2130%
Contains more CarbsCarbs +251.4%
Contains more WaterWater +264.6%

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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. Honey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/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.