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Sesame vs. Maple sugar — In-Depth Nutrition Comparison

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Summary of differences between sesame and maple sugar

  • Sesame has more copper, iron, phosphorus, calcium, magnesium, vitamin B1, selenium, vitamin B6, and fiber, while maple sugar has more manganese.
  • Sesame covers your daily need for copper, 443% more than maple sugar.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Sugars, maple.

Infographic

Sesame vs Maple sugar 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
8
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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +1747.4%
Contains more CalciumCalcium +983.3%
Contains more PotassiumPotassium +70.8%
Contains more IronIron +803.7%
Contains more CopperCopper +4023.2%
Contains more ZincZinc +27.9%
Contains more PhosphorusPhosphorus +20866.7%
Contains more SeleniumSelenium +4200%
Contains more ManganeseManganese +79.8%
~equal in Sodium ~11mg

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%
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% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +8688.9%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B3Vitamin B3 +11187.5%
Contains more Vitamin B6Vitamin B6 +26233.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +1119%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.048mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Maple sugar DV% diff.
Copper 4.082mg 0.099mg 443%
Iron 14.55mg 1.61mg 162%
Polyunsaturated fat 21.773g 0.1g 144%
Calcium 975mg 90mg 89%
Phosphorus 629mg 3mg 89%
Manganese 2.46mg 4.422mg 85%
Magnesium 351mg 19mg 79%
Fats 49.67g 0.2g 76%
Vitamin B1 0.791mg 0.009mg 65%
Selenium 34.4µg 0.8µg 61%
Vitamin B6 0.79mg 0.003mg 61%
Fiber 11.8g 0g 47%
Monounsaturated fat 18.759g 0.064g 47%
Protein 17.73g 0.1g 35%
Saturated fat 6.957g 0.036g 31%
Vitamin B3 4.515mg 0.04mg 28%
Folate 97µg 0µg 24%
Carbs 23.45g 90.9g 22%
Vitamin B2 0.247mg 0.013mg 18%
Zinc 7.75mg 6.06mg 15%
Calories 573kcal 354kcal 11%
Potassium 468mg 274mg 6%
Choline 25.6mg 2.1mg 4%
Vitamin E 0.25mg 0mg 2%
Net carbs 11.65g 90.9g N/A
Sugar 0.3g 84.87g N/A
Sodium 11mg 11mg 0%
Vitamin B5 0.05mg 0.048mg 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%

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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +17630%
Contains more FatsFats +24735%
Contains more OtherOther +457.5%
Contains more CarbsCarbs +287.6%
Contains more WaterWater +70.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +29210.9%
Contains more Poly. FatPolyunsaturated fat +21673%
Contains less Sat. FatSaturated fat -99.5%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.