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Sesame vs. Instant coffee — In-Depth Nutrition Comparison

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How are sesame and instant coffee different?

  • Sesame is higher than instant coffee in copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6.
  • Sesame covers your daily need for copper, 452% more than instant coffee.

Seeds, sesame seeds, whole, dried and Beverages, coffee, instant, regular, prepared with water types were used in this article.

Infographic

Sesame vs Instant coffee 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
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 2.9% 1.2% 2.6% 1.5% 3.7% 0.27% 1.3% 0.52% 2% 0.55%
Contains more MagnesiumMagnesium +8675%
Contains more CalciumCalcium +24275%
Contains more PotassiumPotassium +1460%
Contains more IronIron +36275%
Contains more CopperCopper +37009.1%
Contains more ZincZinc +77400%
Contains more PhosphorusPhosphorus +20866.7%
Contains more ManganeseManganese +16300%
Contains more SeleniumSelenium +34300%
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
8
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 0% 0% 0% 0% 0% 0.23% 4.4% 0.06% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +24600%
Contains more Vitamin B3Vitamin B3 +1813.1%
Contains more Vitamin B5Vitamin B5 +4900%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
99%
Protein: 0.1 g
Fats: 0 g
Carbs: 0.34 g
Water: 99.09 g
Other: 0.47 g
Contains more ProteinProtein +17630%
Contains more FatsFats +∞%
Contains more CarbsCarbs +6797.1%
Contains more OtherOther +848.9%
Contains more WaterWater +2012.8%

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
50% 50%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.002 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1088550%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Instant coffee DV% diff.
Copper 4.082mg 0.011mg 452%
Iron 14.55mg 0.04mg 181%
Polyunsaturated fat 21.773g 0.002g 145%
Manganese 2.46mg 0.015mg 106%
Calcium 975mg 4mg 97%
Phosphorus 629mg 3mg 89%
Magnesium 351mg 4mg 83%
Fats 49.67g 0g 76%
Zinc 7.75mg 0.01mg 70%
Vitamin B1 0.791mg 0mg 66%
Selenium 34.4µg 0.1µg 62%
Vitamin B6 0.79mg 0mg 61%
Monounsaturated fat 18.759g 0g 47%
Fiber 11.8g 0g 47%
Protein 17.73g 0.1g 35%
Saturated fat 6.957g 0.002g 32%
Calories 573kcal 2kcal 29%
Vitamin B3 4.515mg 0.236mg 27%
Folate 97µg 0µg 24%
Vitamin B2 0.247mg 0.001mg 19%
Potassium 468mg 30mg 13%
Carbs 23.45g 0.34g 8%
Caffeine 0mg 26mg 7%
Choline 25.6mg 5%
Vitamin E 0.25mg 0mg 2%
Vitamin B5 0.05mg 0.001mg 1%
Net carbs 11.65g 0.34g N/A
Sugar 0.3g 0g N/A
Sodium 11mg 4mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Instant coffee
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
0%
Instant coffee
Minerals Daily Need Coverage Score
348%
Sesame
2%
Instant coffee

Comparison summary

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?
Instant coffee
Instant coffee is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Instant coffee
Instant coffee contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Instant coffee
Instant coffee is lower in Saturated fat (difference - 6.955g)
Which food is lower in glycemic index?
Instant coffee
Instant coffee is lower in glycemic index (difference - 0)
Which food is cheaper?
Instant coffee
Instant coffee is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Instant coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174130/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.