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Sesame vs. Juice — In-Depth Nutrition Comparison

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Summary of differences between sesame and juice

  • The amount of copper, iron, manganese, calcium, phosphorus, magnesium, zinc, selenium, and fiber in sesame is higher than in juice.
  • Sesame covers your daily need for copper, 452% more than juice.
  • The amount of saturated fat in juice is lower.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Beverages, Orange juice drink.

Infographic

Sesame vs Juice 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%
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Contains more MagnesiumMagnesium +11600%
Contains more CalciumCalcium +48650%
Contains more PotassiumPotassium +1014.3%
Contains more IronIron +13127.3%
Contains more CopperCopper +22577.8%
Contains more ZincZinc +38650%
Contains more PhosphorusPhosphorus +15625%
Contains more ManganeseManganese +35042.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -81.8%

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
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%
Juice
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +108.2%
Contains more Vitamin B6Vitamin B6 +58%
Contains more FolateFolate +2325%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +74.1%
Contains more Vitamin B3Vitamin B3 +10.7%
Contains more Vitamin B5Vitamin B5 +20%
~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
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +8765%
Contains more FatsFats +∞%
Contains more CarbsCarbs +74.9%
Contains more OtherOther +2247.4%
Contains more WaterWater +1738%

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
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Mono. FatMonounsaturated fat +187490%
Contains more Poly. FatPolyunsaturated fat +217630%
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 Juice
Rich in minerals 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Juice DV% diff.
Copper 4.082mg 0.018mg 452%
Iron 14.55mg 0.11mg 181%
Polyunsaturated fat 21.773g 0.01g 145%
Manganese 2.46mg 0.007mg 107%
Calcium 975mg 2mg 97%
Phosphorus 629mg 4mg 89%
Magnesium 351mg 3mg 83%
Fats 49.67g 0g 76%
Zinc 7.75mg 0.02mg 70%
Selenium 34.4µg 0µg 63%
Monounsaturated fat 18.759g 0.01g 47%
Fiber 11.8g 0.2g 46%
Protein 17.73g 0.2g 35%
Vitamin B1 0.791mg 0.38mg 34%
Saturated fat 6.957g 0g 32%
Calories 573kcal 54kcal 26%
Folate 97µg 4µg 23%
Vitamin B6 0.79mg 0.5mg 22%
Vitamin C 0mg 15mg 17%
Vitamin B2 0.247mg 0.43mg 14%
Potassium 468mg 42mg 13%
Choline 25.6mg 5%
Carbs 23.45g 13.41g 3%
Vitamin B3 4.515mg 5mg 3%
Vitamin E 0.25mg 0.02mg 2%
Net carbs 11.65g 13.21g N/A
Sugar 0.3g 9.36g N/A
Sodium 11mg 2mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B5 0.05mg 0.06mg 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 Juice
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
35%
Juice
Minerals Daily Need Coverage Score
348%
Sesame
2%
Juice

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 9.06g)
Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Juice
Juice is lower in Saturated fat (difference - 6.957g)
Which food is lower in glycemic index?
Juice
Juice is lower in glycemic index (difference - 50)
Which food is cheaper?
Juice
Juice 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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.