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Sesame vs Macadamia - In-Depth Nutrition Comparison

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The main differences between Sesame and Macadamia

  • Sesame has more Copper, Iron, Calcium, Phosphorus, Zinc, Selenium, Magnesium, and Vitamin B6, however Macadamia has more Manganese, and Vitamin B1.
  • Daily need coverage for Copper from Sesame is 370% higher.
  • Macadamia has 11 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Macadamia has 85mg.

Food types used in this article are Seeds, sesame seeds, whole, dried and Nuts, macadamia nuts, raw.

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Sesame vs Macadamia 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
7
:
Contains more Iron +294.3%
Contains more Calcium +1047.1%
Contains more Potassium +27.2%
Contains more Magnesium +170%
Contains more Copper +439.9%
Contains more Zinc +496.2%
Contains more Phosphorus +234.6%
Contains less Sodium -54.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Contains more Iron +294.3%
Contains more Calcium +1047.1%
Contains more Potassium +27.2%
Contains more Magnesium +170%
Contains more Copper +439.9%
Contains more Zinc +496.2%
Contains more Phosphorus +234.6%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
6
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +82.6%
Contains more Vitamin B6 +187.3%
Contains more Folate +781.8%
Contains more Vitamin C +∞%
Contains more Vitamin E +116%
Contains more Vitamin B1 +51.1%
Contains more Vitamin B5 +1416%
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 4% 0% 11% 0% 299% 38% 47% 46% 64% 0% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +82.6%
Contains more Vitamin B6 +187.3%
Contains more Folate +781.8%
Contains more Vitamin C +∞%
Contains more Vitamin E +116%
Contains more Vitamin B1 +51.1%
Contains more Vitamin B5 +1416%

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
43
Macadamia
Mineral Summary Score
372
Sesame
82
Macadamia

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
47%
Macadamia
Carbohydrates
23%
Sesame
14%
Macadamia
Fats
229%
Sesame
350%
Macadamia

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 Macadamia
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium 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 Macadamia
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 lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 4.27g)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 5.104g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 10)
Which food is cheaper?
Macadamia
Macadamia is cheaper (difference - $1)
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 Macadamia Opinion
Calories 573 718 Macadamia
Protein 17.73 7.91 Sesame
Fats 49.67 75.77 Macadamia
Vitamin C 0 1.2 Macadamia
Carbs 23.45 13.82 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 3.69 Sesame
Calcium 975 85 Sesame
Potassium 468 368 Sesame
Magnesium 351 130 Sesame
Sugar 0.3 4.57 Sesame
Fiber 11.8 8.6 Sesame
Copper 4.082 0.756 Sesame
Zinc 7.75 1.3 Sesame
Starch 1.05 Macadamia
Phosphorus 629 188 Sesame
Sodium 11 5 Macadamia
Vitamin A 9 0 Sesame
Vitamin E 0.25 0.54 Macadamia
Vitamin D 0 0
Vitamin B1 0.791 1.195 Macadamia
Vitamin B2 0.247 0.162 Sesame
Vitamin B3 4.515 2.473 Sesame
Vitamin B5 0.05 0.758 Macadamia
Vitamin B6 0.79 0.275 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folate 97 11 Sesame
Trans Fat
Saturated Fat 6.957 12.061 Sesame
Monounsaturated Fat 18.759 58.877 Macadamia
Polyunsaturated fat 21.773 1.502 Sesame
Tryptophan 0.388 0.067 Sesame
Threonine 0.736 0.37 Sesame
Isoleucine 0.763 0.314 Sesame
Leucine 1.358 0.602 Sesame
Lysine 0.569 0.018 Sesame
Methionine 0.586 0.023 Sesame
Phenylalanine 0.94 0.665 Sesame
Valine 0.99 0.363 Sesame
Histidine 0.522 0.195 Sesame
Fructose 0.07 Macadamia

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.