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  6. Sesame vs. Millet raw

Sesame vs. Millet raw — In-Depth Nutrition Comparison

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The main differences between Sesame and Millet raw

  • Millet raw 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 raw has 122 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Millet raw has 8mg.
  • Millet raw is lower in Saturated Fat.

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

Infographic

Sesame vs Millet raw 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
9
:
1
Millet raw
Millet raw
Contains more Calcium +12087.5%
Contains more Iron +383.4%
Contains more Magnesium +207.9%
Contains more Phosphorus +120.7%
Contains more Potassium +140%
Contains more Zinc +361.3%
Contains more Copper +444.3%
Contains more Manganese +50.7%
Contains more Selenium +1174.1%
Contains less Sodium -54.5%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Contains more Calcium +12087.5%
Contains more Iron +383.4%
Contains more Magnesium +207.9%
Contains more Phosphorus +120.7%
Contains more Potassium +140%
Contains more Zinc +361.3%
Contains more Copper +444.3%
Contains more Manganese +50.7%
Contains more Selenium +1174.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
5
:
4
Millet raw
Millet raw
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
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Millet raw
Millet raw
Contains more Protein +60.9%
Contains more Fats +1077%
Contains more Other +37.7%
Contains more Carbs +210.7%
Contains more Water +84.9%
Sesame
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
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more Protein +60.9%
Contains more Fats +1077%
Contains more Other +37.7%
Contains more Carbs +210.7%
Contains more Water +84.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Millet raw
Millet raw
Contains more Monounsaturated Fat +2326.8%
Contains more Polyunsaturated fat +920.3%
Contains less Saturated Fat -89.6%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains more Monounsaturated Fat +2326.8%
Contains more Polyunsaturated fat +920.3%
Contains less Saturated Fat -89.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Millet raw
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

All nutrients comparison - raw data values

Nutrient Sesame Millet raw Opinion
Net carbs 11.65g 64.35g Millet raw
Protein 17.73g 11.02g Sesame
Fats 49.67g 4.22g Sesame
Carbs 23.45g 72.85g Millet raw
Calories 573kcal 378kcal Sesame
Sugar 0.3g Millet raw
Fiber 11.8g 8.5g Sesame
Calcium 975mg 8mg Sesame
Iron 14.55mg 3.01mg Sesame
Magnesium 351mg 114mg Sesame
Phosphorus 629mg 285mg Sesame
Potassium 468mg 195mg Sesame
Sodium 11mg 5mg Millet raw
Zinc 7.75mg 1.68mg Sesame
Copper 4.082mg 0.75mg Sesame
Manganese 2.46mg 1.632mg Sesame
Selenium 34.4µg 2.7µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.05mg Sesame
Vitamin B1 0.791mg 0.421mg Sesame
Vitamin B2 0.247mg 0.29mg Millet raw
Vitamin B3 4.515mg 4.72mg Millet raw
Vitamin B5 0.05mg 0.848mg Millet raw
Vitamin B6 0.79mg 0.384mg Sesame
Folate 97µg 85µg Sesame
Vitamin K 0µg 0.9µg Millet raw
Tryptophan 0.388mg 0.119mg Sesame
Threonine 0.736mg 0.353mg Sesame
Isoleucine 0.763mg 0.465mg Sesame
Leucine 1.358mg 1.4mg Millet raw
Lysine 0.569mg 0.212mg Sesame
Methionine 0.586mg 0.221mg Sesame
Phenylalanine 0.94mg 0.58mg Sesame
Valine 0.99mg 0.578mg Sesame
Histidine 0.522mg 0.236mg Sesame
Saturated Fat 6.957g 0.723g Millet raw
Monounsaturated Fat 18.759g 0.773g Sesame
Polyunsaturated fat 21.773g 2.134g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Millet raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
50%
Sesame
39%
Millet raw
Minerals Daily Need Coverage Score
348%
Sesame
86%
Millet raw

Comparison summary

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

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. Millet raw - 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.