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  6. Sesame vs. Pasta

Sesame vs. Pasta — In-Depth Nutrition Comparison

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What are the differences between Sesame and Pasta?

  • Sesame is richer than Pasta in Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Vitamin B6, and Vitamin B1.
  • Sesame's daily need coverage for Copper is 443% more.
  • Sesame has 163 times more Calcium than Pasta. While Sesame has 975mg of Calcium, Pasta has only 6mg.
  • The amount of Saturated Fat in Pasta is lower.

We used Seeds, sesame seeds, whole, dried and Pasta, fresh-refrigerated, plain, cooked types in this article.

Infographic

Sesame vs Pasta 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
9
:
1
Pasta
Pasta
Contains more Calcium +16150%
Contains more Iron +1176.3%
Contains more Magnesium +1850%
Contains more Phosphorus +898.4%
Contains more Potassium +1850%
Contains more Zinc +1283.9%
Contains more Copper +4289.2%
Contains more Manganese +998.2%
Contains less Sodium -45.5%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +16150%
Contains more Iron +1176.3%
Contains more Magnesium +1850%
Contains more Phosphorus +898.4%
Contains more Potassium +1850%
Contains more Zinc +1283.9%
Contains more Copper +4289.2%
Contains more Manganese +998.2%
Contains less Sodium -45.5%

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
Sesame
8
:
3
Pasta
Pasta
Contains more Vitamin B1 +278.5%
Contains more Vitamin B2 +64.7%
Contains more Vitamin B3 +355.1%
Contains more Vitamin B6 +2223.5%
Contains more Folate +51.6%
Contains more Vitamin A +122.2%
Contains more Vitamin B5 +266%
Contains more Vitamin B12 +∞%
Sesame
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%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin B1 +278.5%
Contains more Vitamin B2 +64.7%
Contains more Vitamin B3 +355.1%
Contains more Vitamin B6 +2223.5%
Contains more Folate +51.6%
Contains more Vitamin A +122.2%
Contains more Vitamin B5 +266%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Pasta
Pasta
Contains more Protein +244.3%
Contains more Fats +4630.5%
Contains more Other +1338.7%
Contains more Water +1361.8%
Equal in Carbs - 24.93
Sesame
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
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Protein +244.3%
Contains more Fats +4630.5%
Contains more Other +1338.7%
Contains more Water +1361.8%
Equal in Carbs - 24.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Pasta
Pasta
Contains more Monounsaturated Fat +15028.2%
Contains more Polyunsaturated fat +4975.3%
Contains less Saturated Fat -97.8%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains more Monounsaturated Fat +15028.2%
Contains more Polyunsaturated fat +4975.3%
Contains less Saturated Fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Pasta Opinion
Net carbs 11.65g 24.93g Pasta
Protein 17.73g 5.15g Sesame
Fats 49.67g 1.05g Sesame
Carbs 23.45g 24.93g Pasta
Calories 573kcal 131kcal Sesame
Sugar 0.3g Pasta
Fiber 11.8g Sesame
Calcium 975mg 6mg Sesame
Iron 14.55mg 1.14mg Sesame
Magnesium 351mg 18mg Sesame
Phosphorus 629mg 63mg Sesame
Potassium 468mg 24mg Sesame
Sodium 11mg 6mg Pasta
Zinc 7.75mg 0.56mg Sesame
Copper 4.082mg 0.093mg Sesame
Manganese 2.46mg 0.224mg Sesame
Selenium 34.4µg Sesame
Vitamin A 9IU 20IU Pasta
Vitamin A RAE 0µg 6µg Pasta
Vitamin E 0.25mg Sesame
Vitamin B1 0.791mg 0.209mg Sesame
Vitamin B2 0.247mg 0.15mg Sesame
Vitamin B3 4.515mg 0.992mg Sesame
Vitamin B5 0.05mg 0.183mg Pasta
Vitamin B6 0.79mg 0.034mg Sesame
Folate 97µg 64µg Sesame
Vitamin B12 0µg 0.14µg Pasta
Tryptophan 0.388mg 0.065mg Sesame
Threonine 0.736mg 0.134mg Sesame
Isoleucine 0.763mg 0.197mg Sesame
Leucine 1.358mg 0.348mg Sesame
Lysine 0.569mg 0.097mg Sesame
Methionine 0.586mg 0.079mg Sesame
Phenylalanine 0.94mg 0.247mg Sesame
Valine 0.99mg 0.217mg Sesame
Histidine 0.522mg 0.103mg Sesame
Cholesterol 0mg 33mg Sesame
Saturated Fat 6.957g 0.15g Pasta
Monounsaturated Fat 18.759g 0.124g Sesame
Polyunsaturated fat 21.773g 0.429g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Sesame
16%
Pasta
Minerals Daily Need Coverage Score
348%
Sesame
16%
Pasta

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 33mg)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 6.807g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 49)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $1)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.