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Sesame vs Peanut - In-Depth Nutrition Comparison

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Significant differences between Sesame and Peanut

  • Sesame has more Copper, Iron, Calcium, Selenium, Magnesium, Zinc, and Phosphorus, however Peanut is richer in Vitamin E , Vitamin B3, and Folate.
  • Sesame covers your daily Copper needs 326% more than Peanut.
  • Peanut has 11 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Peanut has 92mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Peanuts, all types, raw.

Infographic

Sesame vs Peanut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
1
Peanut
Contains more Calcium +959.8%
Contains more Iron +217.7%
Contains more Magnesium +108.9%
Contains more Phosphorus +67.3%
Contains less Sodium -38.9%
Contains more Zinc +137%
Contains more Copper +256.8%
Contains more Potassium +50.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
Contains more Calcium +959.8%
Contains more Iron +217.7%
Contains more Magnesium +108.9%
Contains more Phosphorus +67.3%
Contains less Sodium -38.9%
Contains more Zinc +137%
Contains more Copper +256.8%
Contains more Potassium +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
4
:
4
Peanut
Contains more Vitamin A +∞%
Contains more Vitamin B1 +23.6%
Contains more Vitamin B2 +83%
Contains more Vitamin B6 +127%
Contains more Vitamin E +3232%
Contains more Vitamin B3 +167.2%
Contains more Vitamin B5 +3434%
Contains more Folate +147.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +23.6%
Contains more Vitamin B2 +83%
Contains more Vitamin B6 +127%
Contains more Vitamin E +3232%
Contains more Vitamin B3 +167.2%
Contains more Vitamin B5 +3434%
Contains more Folate +147.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Peanut
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Peanut Opinion
Net carbs 11.65g 7.63g Sesame
Protein 17.73g 25.8g Peanut
Fats 49.67g 49.24g Sesame
Carbs 23.45g 16.13g Sesame
Calories 573kcal 567kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g 4.72g Sesame
Fiber 11.8g 8.5g Sesame
Calcium 975mg 92mg Sesame
Iron 14.55mg 4.58mg Sesame
Magnesium 351mg 168mg Sesame
Phosphorus 629mg 376mg Sesame
Potassium 468mg 705mg Peanut
Sodium 11mg 18mg Sesame
Zinc 7.75mg 3.27mg Sesame
Copper 4.082mg 1.144mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 8.33mg Peanut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 0.64mg Sesame
Vitamin B2 0.247mg 0.135mg Sesame
Vitamin B3 4.515mg 12.066mg Peanut
Vitamin B5 0.05mg 1.767mg Peanut
Vitamin B6 0.79mg 0.348mg Sesame
Folate 97µg 240µg Peanut
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.388mg 0.25mg Sesame
Threonine 0.736mg 0.883mg Peanut
Isoleucine 0.763mg 0.907mg Peanut
Leucine 1.358mg 1.672mg Peanut
Lysine 0.569mg 0.926mg Peanut
Methionine 0.586mg 0.317mg Sesame
Phenylalanine 0.94mg 1.377mg Peanut
Valine 0.99mg 1.082mg Peanut
Histidine 0.522mg 0.652mg Peanut
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 6.279g Peanut
Monounsaturated Fat 18.759g 24.426g Peanut
Polyunsaturated fat 21.773g 15.558g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Peanut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
79
Peanut
Mineral Summary Score
372
Sesame
127
Peanut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
155%
Peanut
Carbohydrates
23%
Sesame
16%
Peanut
Fats
229%
Sesame
227%
Peanut

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 4.42g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 0.678g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 13)
Which food is cheaper?
Peanut
Peanut is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.