Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sesame vs Macadamia - In-Depth Nutrition Comparison

Compare

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.

Infographic

Sesame vs Macadamia 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 +1047.1%
Contains more Iron +294.3%
Contains more Magnesium +170%
Contains more Phosphorus +234.6%
Contains more Potassium +27.2%
Contains more Zinc +496.2%
Contains more Copper +439.9%
Contains less Sodium -54.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 26% 139% 93% 81% 33% 1% 36% 252%
Contains more Calcium +1047.1%
Contains more Iron +294.3%
Contains more Magnesium +170%
Contains more Phosphorus +234.6%
Contains more Potassium +27.2%
Contains more Zinc +496.2%
Contains more Copper +439.9%
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 E +116%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +51.1%
Contains more Vitamin B5 +1416%
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 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
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 E +116%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +51.1%
Contains more Vitamin B5 +1416%

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

All nutrients comparison - raw data values

Nutrient Sesame Macadamia Opinion
Net carbs 11.65g 5.22g Sesame
Protein 17.73g 7.91g Sesame
Fats 49.67g 75.77g Macadamia
Carbs 23.45g 13.82g Sesame
Calories 573kcal 718kcal Macadamia
Starch g 1.05g Macadamia
Fructose g 0.07g Macadamia
Sugar 0.3g 4.57g Sesame
Fiber 11.8g 8.6g Sesame
Calcium 975mg 85mg Sesame
Iron 14.55mg 3.69mg Sesame
Magnesium 351mg 130mg Sesame
Phosphorus 629mg 188mg Sesame
Potassium 468mg 368mg Sesame
Sodium 11mg 5mg Macadamia
Zinc 7.75mg 1.3mg Sesame
Copper 4.082mg 0.756mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.54mg Macadamia
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.2mg Macadamia
Vitamin B1 0.791mg 1.195mg Macadamia
Vitamin B2 0.247mg 0.162mg Sesame
Vitamin B3 4.515mg 2.473mg Sesame
Vitamin B5 0.05mg 0.758mg Macadamia
Vitamin B6 0.79mg 0.275mg Sesame
Folate 97µg 11µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sesame
Tryptophan 0.388mg 0.067mg Sesame
Threonine 0.736mg 0.37mg Sesame
Isoleucine 0.763mg 0.314mg Sesame
Leucine 1.358mg 0.602mg Sesame
Lysine 0.569mg 0.018mg Sesame
Methionine 0.586mg 0.023mg Sesame
Phenylalanine 0.94mg 0.665mg Sesame
Valine 0.99mg 0.363mg Sesame
Histidine 0.522mg 0.195mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.957g 12.061g Sesame
Monounsaturated Fat 18.759g 58.877g Macadamia
Polyunsaturated fat 21.773g 1.502g Sesame

Which food is preferable for your diet?

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

People also compare

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

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.

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.