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  6. Sesame vs. Mustard

Sesame vs. Mustard — In-Depth Nutrition Comparison

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How are sesame and mustard different?

  • Sesame has more copper, iron, calcium, manganese, phosphorus, magnesium, zinc, vitamin B6, and vitamin B1 than mustard.
  • Daily need coverage for copper for sesame is 445% higher.
  • Sesame contains 15 times more calcium than mustard. While sesame contains 975mg of calcium, mustard contains only 63mg.
  • Sesame has less sodium.

Seeds, sesame seeds, whole, dried and Mustard, prepared, yellow are the varieties used in this article.

Infographic

Sesame vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more MagnesiumMagnesium +631.3%
Contains more CalciumCalcium +1447.6%
Contains more PotassiumPotassium +207.9%
Contains more IronIron +803.7%
Contains more CopperCopper +5416.2%
Contains more ZincZinc +1110.9%
Contains more PhosphorusPhosphorus +482.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +482.9%
~equal in Selenium ~33.5µg

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
6
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% 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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin B1Vitamin B1 +346.9%
Contains more Vitamin B2Vitamin B2 +252.9%
Contains more Vitamin B3Vitamin B3 +699.1%
Contains more Vitamin B6Vitamin B6 +1028.6%
Contains more FolateFolate +1285.7%
Contains more CholineCholine +14.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +44%
Contains more Vitamin B5Vitamin B5 +408%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Mustard DV% diff.
Copper 4.082mg 0.074mg 445%
Iron 14.55mg 1.61mg 162%
Polyunsaturated fat 21.773g 0.774g 140%
Calcium 975mg 63mg 91%
Manganese 2.46mg 0.422mg 89%
Phosphorus 629mg 108mg 74%
Magnesium 351mg 48mg 72%
Fats 49.67g 3.34g 71%
Zinc 7.75mg 0.64mg 65%
Vitamin B6 0.79mg 0.07mg 55%
Vitamin B1 0.791mg 0.177mg 51%
Sodium 11mg 1104mg 48%
Monounsaturated fat 18.759g 2.182g 41%
Fiber 11.8g 4g 31%
Saturated fat 6.957g 0.214g 31%
Protein 17.73g 3.74g 28%
Calories 573kcal 60kcal 26%
Vitamin B3 4.515mg 0.565mg 25%
Folate 97µg 7µg 23%
Vitamin B2 0.247mg 0.07mg 14%
Potassium 468mg 152mg 9%
Carbs 23.45g 5.83g 6%
Vitamin B5 0.05mg 0.254mg 4%
Selenium 34.4µg 33.5µg 2%
Vitamin E 0.25mg 0.36mg 1%
Choline 25.6mg 22.4mg 1%
Vitamin A 0µg 5µg 1%
Vitamin K 0µg 1.4µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 11.65g 1.83g N/A
Sugar 0.3g 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.388mg 0.009mg 0%
Threonine 0.736mg 0.167mg 0%
Isoleucine 0.763mg 0.146mg 0%
Leucine 1.358mg 0.292mg 0%
Lysine 0.569mg 0.264mg 0%
Methionine 0.586mg 0.076mg 0%
Phenylalanine 0.94mg 0.161mg 0%
Valine 0.99mg 0.189mg 0%
Histidine 0.522mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +374.1%
Contains more FatsFats +1387.1%
Contains more CarbsCarbs +302.2%
Contains more OtherOther +32.3%
Contains more WaterWater +1685.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +759.7%
Contains more Poly. FatPolyunsaturated fat +2713%
Contains less Sat. FatSaturated fat -96.9%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.