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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.
Contains more Calcium +1889.8%
Contains more Iron +736.2%
Contains more Magnesium +108.9%
Contains more Phosphorus +87.8%
Contains less Sodium -35.3%
Contains more Zinc +208.8%
Contains more Copper +867.3%
Contains more Manganese +47.7%
Contains more Selenium +739%
Contains more Potassium +19.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Calcium +1889.8%
Contains more Iron +736.2%
Contains more Magnesium +108.9%
Contains more Phosphorus +87.8%
Contains less Sodium -35.3%
Contains more Zinc +208.8%
Contains more Copper +867.3%
Contains more Manganese +47.7%
Contains more Selenium +739%
Contains more Potassium +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
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +427.3%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B6 +79.1%
Contains more Folate +11.5%
Contains more Vitamin E +3540%
Contains more Vitamin B3 +190.4%
Contains more Vitamin B5 +2174%
Contains more Choline +146.1%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 14% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 35% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +427.3%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B6 +79.1%
Contains more Folate +11.5%
Contains more Vitamin E +3540%
Contains more Vitamin B3 +190.4%
Contains more Vitamin B5 +2174%
Contains more Choline +146.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +281.3%
Contains more Other +54.3%
Contains more Protein +25.3%
Equal in Fats - 51.36
Equal in Carbs - 22.31
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 Water +281.3%
Contains more Other +54.3%
Contains more Protein +25.3%
Equal in Fats - 51.36
Equal in Carbs - 22.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -32.6%
Contains more Polyunsaturated fat +73.7%
Contains more Monounsaturated Fat +38.3%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -32.6%
Contains more Polyunsaturated fat +73.7%
Contains more Monounsaturated Fat +38.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Peanut butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals 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 butter Opinion
Net carbs 11.65g 17.31g Peanut butter
Protein 17.73g 22.21g Peanut butter
Fats 49.67g 51.36g Peanut butter
Carbs 23.45g 22.31g Sesame
Calories 573kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 0.3g 10.49g Sesame
Fiber 11.8g 5g Sesame
Calcium 975mg 49mg Sesame
Iron 14.55mg 1.74mg Sesame
Magnesium 351mg 168mg Sesame
Phosphorus 629mg 335mg Sesame
Potassium 468mg 558mg Peanut butter
Sodium 11mg 17mg Sesame
Zinc 7.75mg 2.51mg Sesame
Copper 4.082mg 0.422mg Sesame
Manganese 2.46mg 1.665mg Sesame
Selenium 34.4µg 4.1µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 9.1mg Peanut butter
Vitamin B1 0.791mg 0.15mg Sesame
Vitamin B2 0.247mg 0.192mg Sesame
Vitamin B3 4.515mg 13.112mg Peanut butter
Vitamin B5 0.05mg 1.137mg Peanut butter
Vitamin B6 0.79mg 0.441mg Sesame
Folate 97µg 87µg Sesame
Choline 25.6mg 63mg Peanut butter
Vitamin K 0µg 0.3µg Peanut butter
Tryptophan 0.388mg 0.231mg Sesame
Threonine 0.736mg 0.525mg Sesame
Isoleucine 0.763mg 0.616mg Sesame
Leucine 1.358mg 1.546mg Peanut butter
Lysine 0.569mg 0.681mg Peanut butter
Methionine 0.586mg 0.265mg Sesame
Phenylalanine 0.94mg 1.202mg Peanut butter
Valine 0.99mg 0.782mg Sesame
Histidine 0.522mg 0.557mg Peanut butter
Trans Fat 0.075g Sesame
Saturated Fat 6.957g 10.325g Sesame
Monounsaturated Fat 18.759g 25.941g Peanut butter
Polyunsaturated fat 21.773g 12.535g Sesame
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Peanut butter
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
47%
Sesame
60%
Peanut butter
Minerals Daily Need Coverage Score
348%
Sesame
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 10.19g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 3.368g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 14)
Which food is cheaper?
Peanut butter
Peanut butter 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

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.