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Sesame vs. Onion — In-Depth Nutrition Comparison

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A recap on differences between sesame and onions

  • Onions have less copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6.
  • Sesame covers your daily copper needs 449% more than onions.
  • Onions contain 69 times less iron than sesame. Sesame contains 14.55mg of iron, while onions contain 0.21mg.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Onions, raw.

Infographic

Sesame vs Onion 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.
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +3410%
Contains more CalciumCalcium +4139.1%
Contains more PotassiumPotassium +220.5%
Contains more IronIron +6828.6%
Contains more CopperCopper +10366.7%
Contains more ZincZinc +4458.8%
Contains more PhosphorusPhosphorus +2069%
Contains more ManganeseManganese +1807%
Contains more SeleniumSelenium +6780%
Contains less SodiumSodium -63.6%

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.
Sesame
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Onion
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +1619.6%
Contains more Vitamin B2Vitamin B2 +814.8%
Contains more Vitamin B3Vitamin B3 +3792.2%
Contains more Vitamin B6Vitamin B6 +558.3%
Contains more FolateFolate +410.5%
Contains more CholineCholine +319.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +146%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +1511.8%
Contains more FatsFats +49570%
Contains more CarbsCarbs +151.1%
Contains more OtherOther +1174.3%
Contains more WaterWater +1800%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +144200%
Contains more Poly. FatPolyunsaturated fat +127976.5%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Onion
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sesame Onion DV% diff.
Copper 4.082mg 0.039mg 449%
Iron 14.55mg 0.21mg 179%
Polyunsaturated fat 21.773g 0.017g 145%
Manganese 2.46mg 0.129mg 101%
Calcium 975mg 23mg 95%
Phosphorus 629mg 29mg 86%
Magnesium 351mg 10mg 81%
Fats 49.67g 0.1g 76%
Zinc 7.75mg 0.17mg 69%
Selenium 34.4µg 0.5µg 62%
Vitamin B1 0.791mg 0.046mg 62%
Vitamin B6 0.79mg 0.12mg 52%
Monounsaturated fat 18.759g 0.013g 47%
Fiber 11.8g 1.7g 40%
Protein 17.73g 1.1g 33%
Saturated fat 6.957g 0.042g 31%
Vitamin B3 4.515mg 0.116mg 27%
Calories 573kcal 40kcal 27%
Folate 97µg 19µg 20%
Vitamin B2 0.247mg 0.027mg 17%
Potassium 468mg 146mg 9%
Vitamin C 0mg 7.4mg 8%
Carbs 23.45g 9.34g 5%
Choline 25.6mg 6.1mg 4%
Vitamin E 0.25mg 0.02mg 2%
Fructose 1.29g 2%
Vitamin B5 0.05mg 0.123mg 1%
Net carbs 11.65g 7.64g N/A
Sugar 0.3g 4.24g N/A
Sodium 11mg 4mg 0%
Vitamin K 0µg 0.4µg 0%
Tryptophan 0.388mg 0.014mg 0%
Threonine 0.736mg 0.021mg 0%
Isoleucine 0.763mg 0.014mg 0%
Leucine 1.358mg 0.025mg 0%
Lysine 0.569mg 0.039mg 0%
Methionine 0.586mg 0.002mg 0%
Phenylalanine 0.94mg 0.025mg 0%
Valine 0.99mg 0.021mg 0%
Histidine 0.522mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
47%
Sesame
8%
Onion
Minerals Daily Need Coverage Score
348%
Sesame
8%
Onion

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 - 3.94g)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 6.915g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 15)
Which food is cheaper?
Onion
Onion is cheaper (difference - $3.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.