Sesame vs. Lettuce — In-Depth Nutrition Comparison
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What are the main differences between sesame and lettuce?
- Sesame is richer in copper, iron, manganese, calcium, phosphorus, magnesium, zinc, and selenium, yet lettuce is richer in vitamin A and vitamin K.
- Sesame's daily need coverage for copper is 450% higher.
- Sesame has 57 times more selenium than lettuce. Sesame has 34.4µg of selenium, while lettuce has 0.6µg.
We used Seeds, sesame seeds, whole, dried and Lettuce, green leaf, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +2600% |
| Contains more CalciumCalcium | +2608.3% |
| Contains more PotassiumPotassium | +141.2% |
| Contains more IronIron | +1591.9% |
| Contains more CopperCopper | +13975.9% |
| Contains more ZincZinc | +4205.6% |
| Contains more PhosphorusPhosphorus | +2069% |
| Contains less SodiumSodium | -60.7% |
| Contains more ManganeseManganese | +884% |
| Contains more SeleniumSelenium | +5633.3% |
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.
| Contains more Vitamin EVitamin E | +13.6% |
| Contains more Vitamin B1Vitamin B1 | +1030% |
| Contains more Vitamin B2Vitamin B2 | +208.8% |
| Contains more Vitamin B3Vitamin B3 | +1104% |
| Contains more Vitamin B6Vitamin B6 | +777.8% |
| Contains more FolateFolate | +155.3% |
| Contains more CholineCholine | +88.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +168% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 4.082mg | 0.029mg | 450% |
| Iron | 14.55mg | 0.86mg | 171% |
| Polyunsaturated fat | 21.773g | 0.082g | 145% |
| Vitamin K | 0µg | 126.3µg | 105% |
| Manganese | 2.46mg | 0.25mg | 96% |
| Calcium | 975mg | 36mg | 94% |
| Phosphorus | 629mg | 29mg | 86% |
| Magnesium | 351mg | 13mg | 80% |
| Fats | 49.67g | 0.15g | 76% |
| Zinc | 7.75mg | 0.18mg | 69% |
| Selenium | 34.4µg | 0.6µg | 61% |
| Vitamin B1 | 0.791mg | 0.07mg | 60% |
| Vitamin B6 | 0.79mg | 0.09mg | 54% |
| Monounsaturated fat | 18.759g | 0.006g | 47% |
| Fiber | 11.8g | 1.3g | 42% |
| Vitamin A | 0µg | 370µg | 41% |
| Protein | 17.73g | 1.36g | 33% |
| Saturated fat | 6.957g | 0.02g | 32% |
| Calories | 573kcal | 15kcal | 28% |
| Vitamin B3 | 4.515mg | 0.375mg | 26% |
| Folate | 97µg | 38µg | 15% |
| Vitamin B2 | 0.247mg | 0.08mg | 13% |
| Vitamin C | 0mg | 9.2mg | 10% |
| Potassium | 468mg | 194mg | 8% |
| Carbs | 23.45g | 2.87g | 7% |
| Vitamin B5 | 0.05mg | 0.134mg | 2% |
| Choline | 25.6mg | 13.6mg | 2% |
| Sodium | 11mg | 28mg | 1% |
| Fructose | 0.43g | 1% | |
| Net carbs | 11.65g | 1.57g | N/A |
| Sugar | 0.3g | 0.78g | N/A |
| Vitamin E | 0.25mg | 0.22mg | 0% |
| Tryptophan | 0.388mg | 0.009mg | 0% |
| Threonine | 0.736mg | 0.059mg | 0% |
| Isoleucine | 0.763mg | 0.084mg | 0% |
| Leucine | 1.358mg | 0.079mg | 0% |
| Lysine | 0.569mg | 0.084mg | 0% |
| Methionine | 0.586mg | 0.016mg | 0% |
| Phenylalanine | 0.94mg | 0.055mg | 0% |
| Valine | 0.99mg | 0.07mg | 0% |
| Histidine | 0.522mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1203.7% |
| Contains more FatsFats | +33013.3% |
| Contains more CarbsCarbs | +717.1% |
| Contains more OtherOther | +596.9% |
| Contains more WaterWater | +1925.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +312550% |
| Contains more Poly. FatPolyunsaturated fat | +26452.4% |
| Contains less Sat. FatSaturated fat | -99.7% |
