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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sesame

Peanut butter

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sesame

Peanut butter

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	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	4.082mg	0.422mg	407%
Iron	14.55mg	1.74mg	160%
Calcium	975mg	49mg	93%
Omega-6 (Linoleic acid)		12.215g	72%
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%
Fiber	11.8g	5g	27%
Vitamin B6	0.79mg	0.441mg	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%
Fats	49.67g	51.36g	3%
Potassium	468mg	558mg	3%
Folate	97µg	87µg	3%
Omega-3 (ALA)		0.027g	2%
Calories	573kcal	598kcal	1%
Starch		3.56g	1%
Protein per 100 calories	3.1g	3.7g	N/A
Calories per 10 g protein	323kcal	269kcal	N/A
Weight per 100 calories	17g	17g	N/A
Unsaturated / Saturated Fat ratio	5.8	3.7	N/A
Net carbs	11.65g	17.31g	N/A
Carbs	23.45g	22.31g	0%
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 (Eicosatrienoic acid)		0.01g	N/A
Omega-6 (Gamma-linolenic acid)		0.001g	N/A
Omega-6 (Eicosadienoic acid)		0.008g	N/A