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  6. Sesame vs. Shiitake

Sesame vs. Shiitake — In-Depth Nutrition Comparison

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Differences between Sesame and Shiitake

  • Shiitake contains less Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Vitamin B1, Zinc, Selenium, and Vitamin B6 than Sesame.
  • Sesame's daily need coverage for Copper is 438% higher.
  • Shiitake contains 488 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Shiitake contains 2mg.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Mushrooms, shiitake, raw.

Infographic

Sesame vs Shiitake 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
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% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +1655%
Contains more CalciumCalcium +48650%
Contains more PotassiumPotassium +53.9%
Contains more IronIron +3448.8%
Contains more CopperCopper +2774.6%
Contains more ZincZinc +652.4%
Contains more PhosphorusPhosphorus +461.6%
Contains more ManganeseManganese +969.6%
Contains more SeleniumSelenium +503.5%
Contains less SodiumSodium -18.2%

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
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% 0.54% 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 0% 0% 0% 12% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5173.3%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +16.5%
Contains more Vitamin B6Vitamin B6 +169.6%
Contains more FolateFolate +646.2%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +2900%
~equal in Vitamin C ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
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
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +691.5%
Contains more FatsFats +10036.7%
Contains more CarbsCarbs +245.4%
Contains more OtherOther +502.7%
Contains more WaterWater +1813.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Shiitake
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sesame Shiitake Opinion
Calories 573kcal 34kcal Sesame
Protein 17.73g 2.24g Sesame
Fats 49.67g 0.49g Sesame
Net carbs 11.65g 4.29g Sesame
Carbs 23.45g 6.79g Sesame
Vitamin D 0IU 18IU Shiitake
Magnesium 351mg 20mg Sesame
Calcium 975mg 2mg Sesame
Potassium 468mg 304mg Sesame
Iron 14.55mg 0.41mg Sesame
Sugar 0.3g 2.38g Sesame
Fiber 11.8g 2.5g Sesame
Copper 4.082mg 0.142mg Sesame
Zinc 7.75mg 1.03mg Sesame
Phosphorus 629mg 112mg Sesame
Sodium 11mg 9mg Shiitake
Vitamin A 9IU Sesame
Vitamin E 0.25mg Sesame
Vitamin D 0µg 0.4µg Shiitake
Manganese 2.46mg 0.23mg Sesame
Selenium 34.4µg 5.7µg Sesame
Vitamin B1 0.791mg 0.015mg Sesame
Vitamin B2 0.247mg 0.217mg Sesame
Vitamin B3 4.515mg 3.877mg Sesame
Vitamin B5 0.05mg 1.5mg Shiitake
Vitamin B6 0.79mg 0.293mg Sesame
Folate 97µg 13µg Sesame
Choline 25.6mg Sesame
Saturated Fat 6.957g Shiitake
Monounsaturated Fat 18.759g Sesame
Polyunsaturated fat 21.773g Sesame
Tryptophan 0.388mg 0.011mg Sesame
Threonine 0.736mg 0.134mg Sesame
Isoleucine 0.763mg 0.111mg Sesame
Leucine 1.358mg 0.189mg Sesame
Lysine 0.569mg 0.134mg Sesame
Methionine 0.586mg 0.033mg Sesame
Phenylalanine 0.94mg 0.111mg Sesame
Valine 0.99mg 0.145mg Sesame
Histidine 0.522mg 0.056mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Shiitake
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
24%
Shiitake
Minerals Daily Need Coverage Score
348%
Sesame
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 6.957g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 32)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $2.7)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.08g)
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

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.