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  6. Sesame vs. Mashed potato

Sesame vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between sesame and mashed potato

  • Mashed potato has less copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6.
  • Sesame's daily need coverage for copper is 450% more.
  • Sesame has 54 times more calcium than mashed potato. Sesame has 975mg of calcium, while mashed potato has 18mg.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Fast foods, potato, mashed.

Infographic

Sesame vs Mashed potato 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
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +2240%
Contains more CalciumCalcium +5316.7%
Contains more PotassiumPotassium +63.6%
Contains more IronIron +4593.5%
Contains more CopperCopper +11562.9%
Contains more ZincZinc +3422.7%
Contains more PhosphorusPhosphorus +966.1%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +2410.2%
Contains more SeleniumSelenium +4200%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +5173.3%
Contains more Vitamin B2Vitamin B2 +1546.7%
Contains more Vitamin B3Vitamin B3 +318.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +558.3%
Contains more FolateFolate +977.8%
Contains more CholineCholine +91%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +68%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +974.5%
Contains more FatsFats +1661.3%
Contains more CarbsCarbs +60.1%
Contains more OtherOther +254%
Contains more WaterWater +1597.7%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +2505.4%
Contains more Poly. FatPolyunsaturated fat +1522.4%
Contains less Sat. FatSaturated fat -91.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Mashed potato
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals 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 Mashed potato DV% diff.
Copper 4.082mg 0.035mg 450%
Iron 14.55mg 0.31mg 178%
Polyunsaturated fat 21.773g 1.342g 136%
Manganese 2.46mg 0.098mg 103%
Calcium 975mg 18mg 96%
Phosphorus 629mg 59mg 81%
Magnesium 351mg 15mg 80%
Fats 49.67g 2.82g 72%
Zinc 7.75mg 0.22mg 68%
Vitamin B1 0.791mg 0.015mg 65%
Selenium 34.4µg 0.8µg 61%
Vitamin B6 0.79mg 0.12mg 52%
Monounsaturated fat 18.759g 0.72g 45%
Fiber 11.8g 1.3g 42%
Protein 17.73g 1.65g 32%
Saturated fat 6.957g 0.577g 29%
Calories 573kcal 89kcal 24%
Folate 97µg 9µg 22%
Vitamin B3 4.515mg 1.08mg 21%
Vitamin B2 0.247mg 0.015mg 18%
Sodium 11mg 306mg 13%
Potassium 468mg 286mg 5%
Starch 12.1g 5%
Vitamin A 0µg 43µg 5%
Vitamin K 0µg 5.9µg 5%
Vitamin B12 0µg 0.07µg 3%
Carbs 23.45g 14.65g 3%
Choline 25.6mg 13.4mg 2%
Vitamin E 0.25mg 0.42mg 1%
Vitamin B5 0.05mg 1%
Net carbs 11.65g 13.35g N/A
Sugar 0.3g 0.5g N/A
Trans fat 0.105g N/A
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%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
348%
Sesame
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 295mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 6.38g)
Which food is lower in glycemic index?
Mashed potato
Mashed potato is lower in glycemic index (difference - 87)
Which food is cheaper?
Mashed potato
Mashed potato 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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.