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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
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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
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 Potassium +19.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
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 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" chart 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 Vitamin K +∞%
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% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 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 Vitamin K +∞%

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 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 g 3.56g Peanut butter
Fructose g 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
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 9.1mg Peanut butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Vitamin B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g 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

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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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
62
Peanut butter
Mineral Summary Score
372
Sesame
76
Peanut butter

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
133%
Peanut butter
Carbohydrates
23%
Sesame
22%
Peanut butter
Fats
229%
Sesame
237%
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

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 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.