Sesame vs. Peanut — In-Depth Nutrition Comparison
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Significant differences between sesame and peanuts
- Sesame has more copper, iron, calcium, selenium, magnesium, zinc, and phosphorus; however, peanuts are richer in vitamin E, vitamin B3, and folate.
- Sesame covers your daily copper needs 326% more than peanuts.
- Peanuts have 11 times less calcium than sesame. Sesame has 975mg of calcium, while peanuts have 92mg.
Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Peanuts, all types, raw.
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 | +108.9% |
| Contains more CalciumCalcium | +959.8% |
| Contains more IronIron | +217.7% |
| Contains more CopperCopper | +256.8% |
| Contains more ZincZinc | +137% |
| Contains more PhosphorusPhosphorus | +67.3% |
| Contains less SodiumSodium | -38.9% |
| Contains more ManganeseManganese | +27.2% |
| Contains more SeleniumSelenium | +377.8% |
| Contains more PotassiumPotassium | +50.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +23.6% |
| Contains more Vitamin B2Vitamin B2 | +83% |
| Contains more Vitamin B6Vitamin B6 | +127% |
| Contains more Vitamin EVitamin E | +3232% |
| Contains more Vitamin B3Vitamin B3 | +167.2% |
| Contains more Vitamin B5Vitamin B5 | +3434% |
| Contains more FolateFolate | +147.4% |
| Contains more CholineCholine | +105.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 4.082mg | 1.144mg | 326% |
| Iron | 14.55mg | 4.58mg | 125% |
| Calcium | 975mg | 92mg | 88% |
| Vitamin E | 0.25mg | 8.33mg | 54% |
| Selenium | 34.4µg | 7.2µg | 49% |
| Vitamin B3 | 4.515mg | 12.066mg | 47% |
| Magnesium | 351mg | 168mg | 44% |
| Zinc | 7.75mg | 3.27mg | 41% |
| Polyunsaturated fat | 21.773g | 15.558g | 41% |
| Phosphorus | 629mg | 376mg | 36% |
| Folate | 97µg | 240µg | 36% |
| Vitamin B5 | 0.05mg | 1.767mg | 34% |
| Vitamin B6 | 0.79mg | 0.348mg | 34% |
| Manganese | 2.46mg | 1.934mg | 23% |
| Protein | 17.73g | 25.8g | 16% |
| Monounsaturated fat | 18.759g | 24.426g | 14% |
| Fiber | 11.8g | 8.5g | 13% |
| Vitamin B1 | 0.791mg | 0.64mg | 13% |
| Vitamin B2 | 0.247mg | 0.135mg | 9% |
| Potassium | 468mg | 705mg | 7% |
| Choline | 25.6mg | 52.5mg | 5% |
| Saturated fat | 6.957g | 6.279g | 3% |
| Carbs | 23.45g | 16.13g | 2% |
| Fats | 49.67g | 49.24g | 1% |
| Calories | 573kcal | 567kcal | 0% |
| Net carbs | 11.65g | 7.63g | N/A |
| Sugar | 0.3g | 4.72g | N/A |
| Sodium | 11mg | 18mg | 0% |
| Tryptophan | 0.388mg | 0.25mg | 0% |
| Threonine | 0.736mg | 0.883mg | 0% |
| Isoleucine | 0.763mg | 0.907mg | 0% |
| Leucine | 1.358mg | 1.672mg | 0% |
| Lysine | 0.569mg | 0.926mg | 0% |
| Methionine | 0.586mg | 0.317mg | 0% |
| Phenylalanine | 0.94mg | 1.377mg | 0% |
| Valine | 0.99mg | 1.082mg | 0% |
| Histidine | 0.522mg | 0.652mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +45.4% |
| Contains more OtherOther | +91.4% |
| Contains more ProteinProtein | +45.5% |
| Contains more WaterWater | +38.6% |
~equal in
Fats
~49.24g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +39.9% |
| Contains more Mono. FatMonounsaturated fat | +30.2% |
~equal in
Saturated fat
~6.279g
