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Sesame vs Millet - In-Depth Nutrition Comparison

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The main differences between Sesame and Millet

  • Millet contains less Copper, Iron, Calcium, Selenium, Magnesium, Zinc, Phosphorus, Manganese, and Vitamin B6 than Sesame.
  • Daily need coverage for Copper from Sesame is 370% higher.
  • Millet has 122 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Millet has 8mg.
  • Millet is lower in Saturated Fat.

Food types used in this article are Seeds, sesame seeds, whole, dried and Millet, raw.

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Sesame vs Millet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
1
Millet
Contains more Iron +383.4%
Contains more Calcium +12087.5%
Contains more Potassium +140%
Contains more Magnesium +207.9%
Contains more Copper +444.3%
Contains more Zinc +361.3%
Contains more Phosphorus +120.7%
Contains less Sodium -54.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Contains more Iron +383.4%
Contains more Calcium +12087.5%
Contains more Potassium +140%
Contains more Magnesium +207.9%
Contains more Copper +444.3%
Contains more Zinc +361.3%
Contains more Phosphorus +120.7%
Contains less Sodium -54.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
5
:
4
Millet
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin B1 +87.9%
Contains more Vitamin B6 +105.7%
Contains more Folate +14.1%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B5 +1596%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.72
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin B1 +87.9%
Contains more Vitamin B6 +105.7%
Contains more Folate +14.1%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B5 +1596%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.72

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
39
Millet
Mineral Summary Score
372
Sesame
79
Millet

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
66%
Millet
Carbohydrates
23%
Sesame
73%
Millet
Fats
229%
Sesame
19%
Millet

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Millet
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 6.234g)
Which food is lower in glycemic index?
Millet
Millet is lower in glycemic index (difference - 71)
Which food is cheaper?
Millet
Millet is cheaper (difference - $3.4)
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.

All nutrients comparison - raw data values

Nutrient Sesame Millet Opinion
Calories 573 378 Sesame
Protein 17.73 11.02 Sesame
Fats 49.67 4.22 Sesame
Vitamin C 0 0
Carbs 23.45 72.85 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 3.01 Sesame
Calcium 975 8 Sesame
Potassium 468 195 Sesame
Magnesium 351 114 Sesame
Sugar 0.3 Millet
Fiber 11.8 8.5 Sesame
Copper 4.082 0.75 Sesame
Zinc 7.75 1.68 Sesame
Starch
Phosphorus 629 285 Sesame
Sodium 11 5 Millet
Vitamin A 9 0 Sesame
Vitamin E 0.25 0.05 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.421 Sesame
Vitamin B2 0.247 0.29 Millet
Vitamin B3 4.515 4.72 Millet
Vitamin B5 0.05 0.848 Millet
Vitamin B6 0.79 0.384 Sesame
Vitamin B12 0 0
Vitamin K 0 0.9 Millet
Folate 97 85 Sesame
Trans Fat
Saturated Fat 6.957 0.723 Millet
Monounsaturated Fat 18.759 0.773 Sesame
Polyunsaturated fat 21.773 2.134 Sesame
Tryptophan 0.388 0.119 Sesame
Threonine 0.736 0.353 Sesame
Isoleucine 0.763 0.465 Sesame
Leucine 1.358 1.4 Millet
Lysine 0.569 0.212 Sesame
Methionine 0.586 0.221 Sesame
Phenylalanine 0.94 0.58 Sesame
Valine 0.99 0.578 Sesame
Histidine 0.522 0.236 Sesame
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.