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
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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 | +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.
| Contains more Vitamin AVitamin A | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
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
Saturated Fat:
Sat. Fat
6.957 g
Monounsaturated Fat:
Mono. Fat
18.759 g
Polyunsaturated fat:
Poly. Fat
21.773 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 573kcal | 598kcal |
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| Protein | 17.73g | 22.21g |
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| Fats | 49.67g | 51.36g |
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| Net carbs | 11.65g | 17.31g |
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| Carbs | 23.45g | 22.31g |
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| Magnesium | 351mg | 168mg |
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| Calcium | 975mg | 49mg |
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| Potassium | 468mg | 558mg |
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| Iron | 14.55mg | 1.74mg |
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| Sugar | 0.3g | 10.49g |
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| Fiber | 11.8g | 5g |
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| Copper | 4.082mg | 0.422mg |
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| Zinc | 7.75mg | 2.51mg |
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| Starch | 3.56g |
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| Phosphorus | 629mg | 335mg |
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| Sodium | 11mg | 17mg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin E | 0.25mg | 9.1mg |
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| Manganese | 2.46mg | 1.665mg |
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| Selenium | 34.4µg | 4.1µg |
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| Vitamin B1 | 0.791mg | 0.15mg |
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| Vitamin B2 | 0.247mg | 0.192mg |
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| Vitamin B3 | 4.515mg | 13.112mg |
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| Vitamin B5 | 0.05mg | 1.137mg |
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| Vitamin B6 | 0.79mg | 0.441mg |
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| Vitamin K | 0µg | 0.3µg |
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| Folate | 97µg | 87µg |
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| Trans Fat | 0.075g |
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| Choline | 25.6mg | 63mg |
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| Saturated Fat | 6.957g | 10.325g |
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| Monounsaturated Fat | 18.759g | 25.941g |
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| Polyunsaturated fat | 21.773g | 12.535g |
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| Tryptophan | 0.388mg | 0.231mg |
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| Threonine | 0.736mg | 0.525mg |
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| Isoleucine | 0.763mg | 0.616mg |
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| Leucine | 1.358mg | 1.546mg |
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| Lysine | 0.569mg | 0.681mg |
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| Methionine | 0.586mg | 0.265mg |
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| Phenylalanine | 0.94mg | 1.202mg |
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| Valine | 0.99mg | 0.782mg |
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| Histidine | 0.522mg | 0.557mg |
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| Fructose | 0.12g |
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| Omega-3 - ALA | 0.027g |
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| Omega-3 - Eicosatrienoic acid | 0.01g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.008g |
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| Omega-6 - Linoleic acid | 12.215g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
60%
Minerals Daily Need Coverage Score
348%
84%
Comparison summary
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 10.19g)
Which food contains less Sodium?
Sesame contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Sesame is lower in Saturated Fat (difference - 3.368g)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 14)
Which food is cheaper?
Peanut butter is cheaper (difference - $1.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.