Sesame vs. Miso — In-Depth Nutrition Comparison
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A recap on differences between sesame and miso
- Miso has less copper, iron, calcium, magnesium, manganese, phosphorus, vitamin B1, selenium, and zinc.
- Sesame covers your daily copper needs 407% more than miso.
- Miso contains 17 times less calcium than sesame. Sesame contains 975mg of calcium, while miso contains 57mg.
- Sesame has less sodium.
Food varieties used in this article are Seeds, sesame seeds, whole, dried and Miso.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +631.3% |
| Contains more CalciumCalcium | +1610.5% |
| Contains more PotassiumPotassium | +122.9% |
| Contains more IronIron | +484.3% |
| Contains more CopperCopper | +871.9% |
| Contains more ZincZinc | +202.7% |
| Contains more PhosphorusPhosphorus | +295.6% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +186.4% |
| Contains more SeleniumSelenium | +391.4% |
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.
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin B1Vitamin B1 | +707.1% |
| Contains more Vitamin B3Vitamin B3 | +398.3% |
| Contains more Vitamin B6Vitamin B6 | +297% |
| Contains more FolateFolate | +410.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +574% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +182% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 4.082mg | 0.42mg | 407% |
| Sodium | 11mg | 3728mg | 162% |
| Iron | 14.55mg | 2.49mg | 151% |
| Polyunsaturated fat | 21.773g | 2.884g | 126% |
| Calcium | 975mg | 57mg | 92% |
| Magnesium | 351mg | 48mg | 72% |
| Manganese | 2.46mg | 0.859mg | 70% |
| Phosphorus | 629mg | 159mg | 67% |
| Fats | 49.67g | 6.01g | 67% |
| Vitamin B1 | 0.791mg | 0.098mg | 58% |
| Selenium | 34.4µg | 7µg | 50% |
| Zinc | 7.75mg | 2.56mg | 47% |
| Vitamin B6 | 0.79mg | 0.199mg | 45% |
| Monounsaturated fat | 18.759g | 1.118g | 44% |
| Saturated fat | 6.957g | 1.025g | 27% |
| Fiber | 11.8g | 5.4g | 26% |
| Vitamin K | 0µg | 29.3µg | 24% |
| Vitamin B3 | 4.515mg | 0.906mg | 23% |
| Folate | 97µg | 19µg | 20% |
| Calories | 573kcal | 198kcal | 19% |
| Protein | 17.73g | 12.79g | 10% |
| Choline | 25.6mg | 72.2mg | 8% |
| Fructose | 6g | 8% | |
| Potassium | 468mg | 210mg | 8% |
| Vitamin B5 | 0.05mg | 0.337mg | 6% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Vitamin E | 0.25mg | 0.01mg | 2% |
| Carbs | 23.45g | 25.37g | 1% |
| Vitamin B2 | 0.247mg | 0.233mg | 1% |
| Net carbs | 11.65g | 19.97g | N/A |
| Sugar | 0.3g | 6.2g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Tryptophan | 0.388mg | 0.155mg | 0% |
| Threonine | 0.736mg | 0.479mg | 0% |
| Isoleucine | 0.763mg | 0.508mg | 0% |
| Leucine | 1.358mg | 0.82mg | 0% |
| Lysine | 0.569mg | 0.478mg | 0% |
| Methionine | 0.586mg | 0.129mg | 0% |
| Phenylalanine | 0.94mg | 0.486mg | 0% |
| Valine | 0.99mg | 0.547mg | 0% |
| Histidine | 0.522mg | 0.243mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +38.6% |
| Contains more FatsFats | +726.5% |
| Contains more WaterWater | +817.3% |
| Contains more OtherOther | +187.2% |
~equal in
Carbs
~25.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1577.9% |
| Contains more Poly. FatPolyunsaturated fat | +655% |
| Contains less Sat. FatSaturated fat | -85.3% |
