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Sesame vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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Significant differences between sesame and mcDonald's Big Mac

  • Sesame has more copper, iron, manganese, calcium, magnesium, phosphorus, zinc, vitamin B1, and fiber; however, mcDonald's Big Mac is richer in vitamin B12.
  • Sesame covers your daily copper needs 443% more than mcDonald's Big Mac.
  • McDonald's Big Mac has 18 times less magnesium than sesame. Sesame has 351mg of magnesium, while mcDonald's Big Mac has 20mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and McDONALD'S, BIG MAC.

Infographic

Sesame vs McDonald's Big Mac 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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains more MagnesiumMagnesium +1655%
Contains more CalciumCalcium +740.5%
Contains more PotassiumPotassium +158.6%
Contains more IronIron +627.5%
Contains more CopperCopper +4065.3%
Contains more ZincZinc +305.8%
Contains more PhosphorusPhosphorus +415.6%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +1094.2%
Contains more SeleniumSelenium +∞%

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +349.4%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +33.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +110.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more ProteinProtein +50%
Contains more FatsFats +232%
Contains more CarbsCarbs +16.8%
Contains more OtherOther +142.4%
Contains more WaterWater +993.8%

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
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains more Mono. FatMonounsaturated fat +440%
Contains more Poly. FatPolyunsaturated fat +7015.4%
Contains less Sat. FatSaturated fat -45.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame McDonald's Big Mac
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Sesame McDonald's Big Mac DV% diff.
Copper 4.082mg 0.098mg 443%
Iron 14.55mg 2mg 157%
Polyunsaturated fat 21.773g 0.306g 143%
Manganese 2.46mg 0.206mg 98%
Calcium 975mg 116mg 86%
Magnesium 351mg 20mg 79%
Phosphorus 629mg 122mg 72%
Selenium 34.4µg 63%
Vitamin B6 0.79mg 61%
Zinc 7.75mg 1.91mg 53%
Fats 49.67g 14.96g 53%
Vitamin B1 0.791mg 0.176mg 51%
Fiber 11.8g 1.6g 41%
Monounsaturated fat 18.759g 3.474g 38%
Vitamin B12 0µg 0.88µg 37%
Sodium 11mg 460mg 20%
Calories 573kcal 257kcal 16%
Saturated fat 6.957g 3.803g 14%
Folate 97µg 46µg 13%
Cholesterol 0mg 36mg 12%
Protein 17.73g 11.82g 12%
Potassium 468mg 181mg 8%
Vitamin B3 4.515mg 3.384mg 7%
Choline 25.6mg 5%
Vitamin B2 0.247mg 0.209mg 3%
Fructose 1.69g 2%
Vitamin E 0.25mg 2%
Carbs 23.45g 20.08g 1%
Vitamin B5 0.05mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 11.65g 18.48g N/A
Sugar 0.3g 3.97g N/A
Trans fat 0.588g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame McDonald's Big Mac
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
23%
McDonald's Big Mac
Minerals Daily Need Coverage Score
348%
Sesame
36%
McDonald's Big Mac

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 3.67g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 449mg)
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?
McDonald's Big Mac
McDonald's Big Mac is lower in Saturated fat (difference - 3.154g)
Which food is lower in glycemic index?
McDonald's Big Mac
McDonald's Big Mac is lower in glycemic index (difference - 66)
Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $4)

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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.