Sesame vs. Mixed nuts — In-Depth Nutrition Comparison
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Significant differences between sesame and mixed nuts
- Sesame has more copper, iron, calcium, vitamin B1, zinc, vitamin B6, magnesium, and phosphorus; however, mixed nuts are richer in vitamin E and vitamin B5.
- Sesame covers your daily copper needs 353% more than mixed nuts.
- Mixed nuts have 8 times less calcium than sesame. Sesame has 975mg of calcium, while mixed nuts have 117mg.
Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
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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 | +53.3% |
| Contains more CalciumCalcium | +733.3% |
| Contains more IronIron | +457.5% |
| Contains more CopperCopper | +350.1% |
| Contains more ZincZinc | +130.7% |
| Contains more PhosphorusPhosphorus | +37.9% |
| Contains more ManganeseManganese | +20.6% |
| Contains more PotassiumPotassium | +35% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin B1Vitamin B1 | +318.5% |
| Contains more Vitamin B2Vitamin B2 | +26% |
| Contains more Vitamin B6Vitamin B6 | +124.4% |
| Contains more FolateFolate | +16.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +3028% |
| Contains more Vitamin B3Vitamin B3 | +70.7% |
| Contains more Vitamin B5Vitamin B5 | +2180% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +103.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more CarbsCarbs | +11.4% |
| Contains more WaterWater | +125.5% |
| Contains more OtherOther | +54.9% |
| Contains more ProteinProtein | +13% |
~equal in
Fats
~53.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.957 g
Monounsaturated fat:
Mono. Fat
18.759 g
Polyunsaturated fat:
Poly. Fat
21.773 g
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -20.1% |
| Contains more Poly. FatPolyunsaturated fat | +49% |
| Contains more Mono. FatMonounsaturated fat | +51.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 4.082mg | 0.907mg | 353% |
| Iron | 14.55mg | 2.61mg | 149% |
| Calcium | 975mg | 117mg | 86% |
| Vitamin B1 | 0.791mg | 0.189mg | 50% |
| Vitamin E | 0.25mg | 7.82mg | 50% |
| Polyunsaturated fat | 21.773g | 14.612g | 48% |
| Zinc | 7.75mg | 3.36mg | 40% |
| Vitamin B6 | 0.79mg | 0.352mg | 34% |
| Magnesium | 351mg | 229mg | 29% |
| Phosphorus | 629mg | 456mg | 25% |
| Monounsaturated fat | 18.759g | 28.488g | 24% |
| Vitamin B5 | 0.05mg | 1.14mg | 22% |
| Vitamin B3 | 4.515mg | 7.709mg | 20% |
| Fiber | 11.8g | 7g | 19% |
| Manganese | 2.46mg | 2.04mg | 18% |
| Saturated fat | 6.957g | 8.711g | 8% |
| Fats | 49.67g | 53.95g | 7% |
| Choline | 25.6mg | 52mg | 5% |
| Vitamin K | 0µg | 5.7µg | 5% |
| Potassium | 468mg | 632mg | 5% |
| Protein | 17.73g | 20.04g | 5% |
| Folate | 97µg | 83µg | 4% |
| Vitamin B2 | 0.247mg | 0.196mg | 4% |
| Calories | 573kcal | 607kcal | 2% |
| Starch | 4.2g | 2% | |
| Selenium | 34.4µg | 33.9µg | 1% |
| Carbs | 23.45g | 21.05g | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 11.65g | 14.05g | N/A |
| Sugar | 0.3g | 4.15g | N/A |
| Sodium | 11mg | 5mg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.388mg | 0.22mg | 0% |
| Threonine | 0.736mg | 0.703mg | 0% |
| Isoleucine | 0.763mg | 0.826mg | 0% |
| Leucine | 1.358mg | 1.656mg | 0% |
| Lysine | 0.569mg | 0.782mg | 0% |
| Methionine | 0.586mg | 0.283mg | 0% |
| Phenylalanine | 0.94mg | 1.182mg | 0% |
| Valine | 0.99mg | 1.001mg | 0% |
| Histidine | 0.522mg | 0.572mg | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 14.455g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
50%
Minerals Daily Need Coverage Score
348%
139%
Comparison summary
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 3.85g)
Which food is lower in Saturated fat?
Sesame is lower in Saturated fat (difference - 1.754g)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food contains less Sodium?
Mixed nuts contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Mixed nuts is lower in glycemic index (difference - 24)
Which food is cheaper?
Mixed nuts is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.