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Sesame vs. Marshmallow — In-Depth Nutrition Comparison

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How are sesame and marshmallow different?

  • Sesame has more copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, and selenium than marshmallow.
  • Daily need coverage for copper for sesame is 443% higher.
  • Sesame contains 791 times more vitamin B1 than marshmallow. While sesame contains 0.791mg of vitamin B1, marshmallow contains only 0.001mg.

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

Infographic

Sesame vs Marshmallow 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
10
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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +17450%
Contains more CalciumCalcium +32400%
Contains more PotassiumPotassium +9260%
Contains more IronIron +6226.1%
Contains more CopperCopper +4108.2%
Contains more ZincZinc +19275%
Contains more PhosphorusPhosphorus +7762.5%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +30650%
Contains more SeleniumSelenium +1923.5%

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% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +79000%
Contains more Vitamin B2Vitamin B2 +24600%
Contains more Vitamin B3Vitamin B3 +5688.5%
Contains more Vitamin B5Vitamin B5 +900%
Contains more Vitamin B6Vitamin B6 +26233.3%
Contains more FolateFolate +9600%
Contains more CholineCholine +25500%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +885%
Contains more FatsFats +24735%
Contains more OtherOther +1386.7%
Contains more CarbsCarbs +246.7%
Contains more WaterWater +249.7%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +23348.8%
Contains more Poly. FatPolyunsaturated fat +46225.5%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Marshmallow
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins 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 Marshmallow DV% diff.
Copper 4.082mg 0.097mg 443%
Iron 14.55mg 0.23mg 179%
Polyunsaturated fat 21.773g 0.047g 145%
Manganese 2.46mg 0.008mg 107%
Calcium 975mg 3mg 97%
Phosphorus 629mg 8mg 89%
Magnesium 351mg 2mg 83%
Fats 49.67g 0.2g 76%
Zinc 7.75mg 0.04mg 70%
Vitamin B1 0.791mg 0.001mg 66%
Vitamin B6 0.79mg 0.003mg 61%
Selenium 34.4µg 1.7µg 59%
Fiber 11.8g 0.1g 47%
Monounsaturated fat 18.759g 0.08g 47%
Protein 17.73g 1.8g 32%
Saturated fat 6.957g 0.056g 31%
Vitamin B3 4.515mg 0.078mg 28%
Folate 97µg 1µg 24%
Carbs 23.45g 81.3g 19%
Vitamin B2 0.247mg 0.001mg 19%
Potassium 468mg 5mg 14%
Calories 573kcal 318kcal 13%
Choline 25.6mg 0.1mg 5%
Sodium 11mg 80mg 3%
Vitamin E 0.25mg 0mg 2%
Vitamin B5 0.05mg 0.005mg 1%
Net carbs 11.65g 81.2g N/A
Sugar 0.3g 57.56g N/A
Tryptophan 0.388mg 0mg 0%
Threonine 0.736mg 0.035mg 0%
Isoleucine 0.763mg 0.028mg 0%
Leucine 1.358mg 0.066mg 0%
Lysine 0.569mg 0.077mg 0%
Methionine 0.586mg 0.015mg 0%
Phenylalanine 0.94mg 0.042mg 0%
Valine 0.99mg 0.05mg 0%
Histidine 0.522mg 0.017mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Marshmallow
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%
Marshmallow
Minerals Daily Need Coverage Score
348%
Sesame
7%
Marshmallow

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 57.26g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 69mg)
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 Saturated fat?
Marshmallow
Marshmallow is lower in Saturated fat (difference - 6.901g)
Which food is lower in glycemic index?
Marshmallow
Marshmallow is lower in glycemic index (difference - 62)
Which food is cheaper?
Marshmallow
Marshmallow is cheaper (difference - $1.5)
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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.