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  6. Sesame vs. Peanut butter

Sesame vs. Peanut butter — In-Depth Nutrition Comparison

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Differences between sesame and peanut butter

  • Sesame has more copper, iron, calcium, selenium, vitamin B1, zinc, magnesium, and phosphorus, while peanut butter has more vitamin E and vitamin B3.
  • Sesame's daily need coverage for copper is 407% higher.
  • Peanut butter contains 20 times less calcium than sesame. Sesame contains 975mg of calcium, while peanut butter contains 49mg.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Peanut butter, smooth style, without salt.

Infographic

Sesame vs Peanut butter 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
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more MagnesiumMagnesium +108.9%
Contains more CalciumCalcium +1889.8%
Contains more IronIron +736.2%
Contains more CopperCopper +867.3%
Contains more ZincZinc +208.8%
Contains more PhosphorusPhosphorus +87.8%
Contains less SodiumSodium -35.3%
Contains more ManganeseManganese +47.7%
Contains more SeleniumSelenium +739%
Contains more PotassiumPotassium +19.2%

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
4
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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin B1Vitamin B1 +427.3%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B6Vitamin B6 +79.1%
Contains more FolateFolate +11.5%
Contains more Vitamin EVitamin E +3540%
Contains more Vitamin B3Vitamin B3 +190.4%
Contains more Vitamin B5Vitamin B5 +2174%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +146.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Peanut butter DV% diff.
Copper 4.082mg 0.422mg 407%
Iron 14.55mg 1.74mg 160%
Calcium 975mg 49mg 93%
Polyunsaturated fat 21.773g 12.535g 62%
Vitamin E 0.25mg 9.1mg 59%
Selenium 34.4µg 4.1µg 55%
Vitamin B3 4.515mg 13.112mg 54%
Vitamin B1 0.791mg 0.15mg 53%
Zinc 7.75mg 2.51mg 48%
Magnesium 351mg 168mg 44%
Phosphorus 629mg 335mg 42%
Manganese 2.46mg 1.665mg 35%
Vitamin B6 0.79mg 0.441mg 27%
Fiber 11.8g 5g 27%
Vitamin B5 0.05mg 1.137mg 22%
Monounsaturated fat 18.759g 25.941g 18%
Saturated fat 6.957g 10.325g 15%
Protein 17.73g 22.21g 9%
Choline 25.6mg 63mg 7%
Vitamin B2 0.247mg 0.192mg 4%
Folate 97µg 87µg 3%
Potassium 468mg 558mg 3%
Fats 49.67g 51.36g 3%
Calories 573kcal 598kcal 1%
Starch 3.56g 1%
Carbs 23.45g 22.31g 0%
Net carbs 11.65g 17.31g N/A
Sugar 0.3g 10.49g N/A
Sodium 11mg 17mg 0%
Vitamin K 0µg 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.388mg 0.231mg 0%
Threonine 0.736mg 0.525mg 0%
Isoleucine 0.763mg 0.616mg 0%
Leucine 1.358mg 1.546mg 0%
Lysine 0.569mg 0.681mg 0%
Methionine 0.586mg 0.265mg 0%
Phenylalanine 0.94mg 1.202mg 0%
Valine 0.99mg 0.782mg 0%
Histidine 0.522mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +281.3%
Contains more OtherOther +54.3%
Contains more ProteinProtein +25.3%
~equal in Fats ~51.36g
~equal in Carbs ~22.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -32.6%
Contains more Poly. FatPolyunsaturated fat +73.7%
Contains more Mono. FatMonounsaturated fat +38.3%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.