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Sesame vs Hazelnut - In-Depth Nutrition Comparison

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Summary of differences between Sesame and Hazelnut

  • Sesame has more Copper, Iron, Calcium, Selenium, Phosphorus, Zinc, Magnesium, and Vitamin B6, while Hazelnut has more Manganese, and Vitamin E .
  • Sesame covers your daily need of Copper 262% more than Hazelnut.
  • Sesame contains 14 times more Selenium than Hazelnut. While Sesame contains 34.4µg of Selenium, Hazelnut contains only 2.4µg.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Nuts, hazelnuts or filberts.

Infographic

Sesame vs Hazelnut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +755.3%
Contains more Iron +209.6%
Contains more Magnesium +115.3%
Contains more Phosphorus +116.9%
Contains more Zinc +216.3%
Contains more Copper +136.6%
Contains more Potassium +45.3%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 177% 117% 125% 60% 0% 67% 575%
Contains more Calcium +755.3%
Contains more Iron +209.6%
Contains more Magnesium +115.3%
Contains more Phosphorus +116.9%
Contains more Zinc +216.3%
Contains more Copper +136.6%
Contains more Potassium +45.3%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
4
:
Contains more Vitamin B1 +23%
Contains more Vitamin B2 +118.6%
Contains more Vitamin B3 +150.8%
Contains more Vitamin B6 +40.3%
Contains more Vitamin A +122.2%
Contains more Vitamin E +5912%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1736%
Contains more Folate +16.5%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Contains more Vitamin B1 +23%
Contains more Vitamin B2 +118.6%
Contains more Vitamin B3 +150.8%
Contains more Vitamin B6 +40.3%
Contains more Vitamin A +122.2%
Contains more Vitamin E +5912%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1736%
Contains more Folate +16.5%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Hazelnut
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 Hazelnut Opinion
Net carbs 11.65g 7g Sesame
Protein 17.73g 14.95g Sesame
Fats 49.67g 60.75g Hazelnut
Carbs 23.45g 16.7g Sesame
Calories 573kcal 628kcal Hazelnut
Starch g 0.48g Hazelnut
Fructose g 0.07g Hazelnut
Sugar 0.3g 4.34g Sesame
Fiber 11.8g 9.7g Sesame
Calcium 975mg 114mg Sesame
Iron 14.55mg 4.7mg Sesame
Magnesium 351mg 163mg Sesame
Phosphorus 629mg 290mg Sesame
Potassium 468mg 680mg Hazelnut
Sodium 11mg 0mg Hazelnut
Zinc 7.75mg 2.45mg Sesame
Copper 4.082mg 1.725mg Sesame
Vitamin A 9IU 20IU Hazelnut
Vitamin E 0.25mg 15.03mg Hazelnut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.3mg Hazelnut
Vitamin B1 0.791mg 0.643mg Sesame
Vitamin B2 0.247mg 0.113mg Sesame
Vitamin B3 4.515mg 1.8mg Sesame
Vitamin B5 0.05mg 0.918mg Hazelnut
Vitamin B6 0.79mg 0.563mg Sesame
Folate 97µg 113µg Hazelnut
Vitamin B12 0µg 0µg
Vitamin K 0µg 14.2µg Hazelnut
Tryptophan 0.388mg 0.193mg Sesame
Threonine 0.736mg 0.497mg Sesame
Isoleucine 0.763mg 0.545mg Sesame
Leucine 1.358mg 1.063mg Sesame
Lysine 0.569mg 0.42mg Sesame
Methionine 0.586mg 0.221mg Sesame
Phenylalanine 0.94mg 0.663mg Sesame
Valine 0.99mg 0.701mg Sesame
Histidine 0.522mg 0.432mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.957g 4.464g Hazelnut
Monounsaturated Fat 18.759g 45.652g Hazelnut
Polyunsaturated fat 21.773g 7.92g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Hazelnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
71
Hazelnut
Mineral Summary Score
372
Sesame
144
Hazelnut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
90%
Hazelnut
Carbohydrates
23%
Sesame
17%
Hazelnut
Fats
229%
Sesame
280%
Hazelnut

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 4.04g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 2.493g)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 15)
Which food is cheaper?
Hazelnut
Hazelnut is cheaper (difference - $0.8)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.