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Sesame vs. Papadum — In-Depth Nutrition Comparison

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Summary of differences between sesame and papadum

  • The amount of copper, iron, calcium, selenium, vitamin B1, zinc, manganese, vitamin B6, and phosphorus in sesame is higher than in papadum.
  • Sesame covers your daily need for copper, 343% more than papadum.
  • Sesame contains 7 times more calcium than papadum. While sesame contains 975mg of calcium, papadum contains only 143mg.
  • The amount of sodium in sesame is lower.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Papad.

Infographic

Sesame vs Papadum 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains more MagnesiumMagnesium +29.5%
Contains more CalciumCalcium +581.8%
Contains more IronIron +86.5%
Contains more CopperCopper +309%
Contains more ZincZinc +127.9%
Contains more PhosphorusPhosphorus +63.4%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +57.5%
Contains more SeleniumSelenium +314.5%
Contains more PotassiumPotassium +113.7%

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
5
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%
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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +185.6%
Contains more Vitamin B3Vitamin B3 +206.7%
Contains more Vitamin B6Vitamin B6 +177.2%
Contains more CholineCholine +6300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +1734%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.258mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Papadum DV% diff.
Copper 4.082mg 0.998mg 343%
Polyunsaturated fat 21.773g 1.148g 138%
Iron 14.55mg 7.8mg 84%
Calcium 975mg 143mg 83%
Sodium 11mg 1745mg 75%
Fats 49.67g 3.25g 71%
Selenium 34.4µg 8.3µg 47%
Monounsaturated fat 18.759g 0.532g 46%
Vitamin B1 0.791mg 0.277mg 43%
Zinc 7.75mg 3.4mg 40%
Manganese 2.46mg 1.562mg 39%
Vitamin B6 0.79mg 0.285mg 39%
Phosphorus 629mg 385mg 35%
Folate 97µg 219µg 31%
Fiber 11.8g 18.6g 27%
Saturated fat 6.957g 1.084g 27%
Vitamin B3 4.515mg 1.472mg 19%
Magnesium 351mg 271mg 19%
Vitamin B5 0.05mg 0.917mg 17%
Potassium 468mg 1000mg 16%
Protein 17.73g 25.56g 16%
Carbs 23.45g 59.87g 12%
Calories 573kcal 371kcal 10%
Choline 25.6mg 0.4mg 5%
Vitamin B2 0.247mg 0.258mg 1%
Vitamin E 0.25mg 0.05mg 1%
Vitamin A 0µg 13µg 1%
Cholesterol 0mg 4mg 1%
Net carbs 11.65g 41.27g N/A
Sugar 0.3g 0g N/A
Vitamin K 0µg 0.4µg 0%
Tryptophan 0.388mg 0.266mg 0%
Threonine 0.736mg 0.886mg 0%
Isoleucine 0.763mg 1.303mg 0%
Leucine 1.358mg 2.115mg 0%
Lysine 0.569mg 1.695mg 0%
Methionine 0.586mg 0.372mg 0%
Phenylalanine 0.94mg 1.491mg 0%
Valine 0.99mg 1.434mg 0%
Histidine 0.522mg 0.715mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
2
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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more FatsFats +1428.3%
Contains more WaterWater +34.4%
Contains more ProteinProtein +44.2%
Contains more CarbsCarbs +155.3%
Contains more OtherOther +75.6%

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
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains more Mono. FatMonounsaturated fat +3426.1%
Contains more Poly. FatPolyunsaturated fat +1796.6%
Contains less Sat. FatSaturated fat -84.4%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.