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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.

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Sesame vs Hazelnut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
6
:
Contains more Iron +209.6%
Contains more Calcium +755.3%
Contains more Magnesium +115.3%
Contains more Copper +136.6%
Contains more Zinc +216.3%
Contains more Phosphorus +116.9%
Contains more Potassium +45.3%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 35% 60% 117% 575% 67% 125% 0%
Contains more Iron +209.6%
Contains more Calcium +755.3%
Contains more Magnesium +115.3%
Contains more Copper +136.6%
Contains more Zinc +216.3%
Contains more Phosphorus +116.9%
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 C +∞%
Contains more Vitamin A +122.2%
Contains more Vitamin E +5912%
Contains more Vitamin B5 +1736%
Contains more Vitamin K +∞%
Contains more Folate +16.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 2% 301% 0% 161% 27% 34% 56% 130% 0% 36% 85%
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 C +∞%
Contains more Vitamin A +122.2%
Contains more Vitamin E +5912%
Contains more Vitamin B5 +1736%
Contains more Vitamin K +∞%
Contains more Folate +16.5%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Sesame Hazelnut Opinion
Calories 573 628 Hazelnut
Protein 17.73 14.95 Sesame
Fats 49.67 60.75 Hazelnut
Vitamin C 0 6.3 Hazelnut
Carbs 23.45 16.7 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 4.7 Sesame
Calcium 975 114 Sesame
Potassium 468 680 Hazelnut
Magnesium 351 163 Sesame
Sugar 0.3 4.34 Sesame
Fiber 11.8 9.7 Sesame
Copper 4.082 1.725 Sesame
Zinc 7.75 2.45 Sesame
Starch 0.48 Hazelnut
Phosphorus 629 290 Sesame
Sodium 11 0 Hazelnut
Vitamin A 9 20 Hazelnut
Vitamin E 0.25 15.03 Hazelnut
Vitamin D 0 0
Vitamin B1 0.791 0.643 Sesame
Vitamin B2 0.247 0.113 Sesame
Vitamin B3 4.515 1.8 Sesame
Vitamin B5 0.05 0.918 Hazelnut
Vitamin B6 0.79 0.563 Sesame
Vitamin B12 0 0
Vitamin K 0 14.2 Hazelnut
Folate 97 113 Hazelnut
Trans Fat
Saturated Fat 6.957 4.464 Hazelnut
Monounsaturated Fat 18.759 45.652 Hazelnut
Polyunsaturated fat 21.773 7.92 Sesame
Tryptophan 0.388 0.193 Sesame
Threonine 0.736 0.497 Sesame
Isoleucine 0.763 0.545 Sesame
Leucine 1.358 1.063 Sesame
Lysine 0.569 0.42 Sesame
Methionine 0.586 0.221 Sesame
Phenylalanine 0.94 0.663 Sesame
Valine 0.99 0.701 Sesame
Histidine 0.522 0.432 Sesame
Fructose 0.07 Hazelnut

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.