Sesame vs. Okara — In-Depth Nutrition Comparison
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Summary of differences between sesame and okara
- The amount of copper, iron, calcium, manganese, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, and selenium in sesame is higher than in okara.
- Sesame covers your daily need for copper, 431% more than okara.
- Sesame contains 40 times more vitamin B1 than okara. While sesame contains 0.791mg of vitamin B1, okara contains only 0.02mg.
These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Okara.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +1250% |
| Contains more CalciumCalcium | +1118.8% |
| Contains more PotassiumPotassium | +119.7% |
| Contains more IronIron | +1019.2% |
| Contains more CopperCopper | +1941% |
| Contains more ZincZinc | +1283.9% |
| Contains more PhosphorusPhosphorus | +948.3% |
| Contains more ManganeseManganese | +508.9% |
| Contains more SeleniumSelenium | +224.5% |
| Contains less SodiumSodium | -18.2% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3855% |
| Contains more Vitamin B2Vitamin B2 | +1135% |
| Contains more Vitamin B3Vitamin B3 | +4415% |
| Contains more Vitamin B6Vitamin B6 | +587% |
| Contains more FolateFolate | +273.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +76% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 4.082mg | 0.2mg | 431% |
| Iron | 14.55mg | 1.3mg | 166% |
| Polyunsaturated fat | 21.773g | 0.755g | 140% |
| Calcium | 975mg | 80mg | 90% |
| Manganese | 2.46mg | 0.404mg | 89% |
| Phosphorus | 629mg | 60mg | 81% |
| Magnesium | 351mg | 26mg | 77% |
| Fats | 49.67g | 1.73g | 74% |
| Zinc | 7.75mg | 0.56mg | 65% |
| Vitamin B1 | 0.791mg | 0.02mg | 64% |
| Vitamin B6 | 0.79mg | 0.115mg | 52% |
| Fiber | 11.8g | 47% | |
| Monounsaturated fat | 18.759g | 0.295g | 46% |
| Selenium | 34.4µg | 10.6µg | 43% |
| Saturated fat | 6.957g | 0.193g | 31% |
| Vitamin B3 | 4.515mg | 0.1mg | 28% |
| Protein | 17.73g | 3.52g | 28% |
| Calories | 573kcal | 76kcal | 25% |
| Folate | 97µg | 26µg | 18% |
| Vitamin B2 | 0.247mg | 0.02mg | 17% |
| Potassium | 468mg | 213mg | 8% |
| Choline | 25.6mg | 5% | |
| Carbs | 23.45g | 12.23g | 4% |
| Vitamin E | 0.25mg | 2% | |
| Vitamin B5 | 0.05mg | 0.088mg | 1% |
| Net carbs | 11.65g | 12.23g | N/A |
| Sugar | 0.3g | N/A | |
| Sodium | 11mg | 9mg | 0% |
| Tryptophan | 0.388mg | 0.05mg | 0% |
| Threonine | 0.736mg | 0.131mg | 0% |
| Isoleucine | 0.763mg | 0.159mg | 0% |
| Leucine | 1.358mg | 0.244mg | 0% |
| Lysine | 0.569mg | 0.212mg | 0% |
| Methionine | 0.586mg | 0.041mg | 0% |
| Phenylalanine | 0.94mg | 0.157mg | 0% |
| Valine | 0.99mg | 0.162mg | 0% |
| Histidine | 0.522mg | 0.093mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +403.7% |
| Contains more FatsFats | +2771.1% |
| Contains more CarbsCarbs | +91.7% |
| Contains more OtherOther | +406.8% |
| Contains more WaterWater | +1640.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6259% |
| Contains more Poly. FatPolyunsaturated fat | +2783.8% |
| Contains less Sat. FatSaturated fat | -97.2% |
