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Sesame vs. Pecan — In-Depth Nutrition Comparison

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A recap on differences between sesame and pecan

  • Sesame has more copper, iron, calcium, selenium, magnesium, phosphorus, vitamin B6, zinc, and vitamin B3; however, pecan is higher in manganese.
  • Sesame covers your daily copper needs 320% more than pecan.
  • Pecan contains 14 times less calcium than sesame. Sesame contains 975mg of calcium, while pecan contains 70mg.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Nuts, pecans.

Infographic

Sesame vs Pecan 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.
Sesame
8
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%
Pecan
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more MagnesiumMagnesium +190.1%
Contains more CalciumCalcium +1292.9%
Contains more PotassiumPotassium +14.1%
Contains more IronIron +475.1%
Contains more CopperCopper +240.2%
Contains more ZincZinc +71.1%
Contains more PhosphorusPhosphorus +127.1%
Contains more SeleniumSelenium +805.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +82.9%

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
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%
Pecan
6
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin B1Vitamin B1 +19.8%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +286.9%
Contains more Vitamin B6Vitamin B6 +276.2%
Contains more FolateFolate +340.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +460%
Contains more Vitamin B5Vitamin B5 +1626%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +58.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
4
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
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more ProteinProtein +93.3%
Contains more CarbsCarbs +69.2%
Contains more WaterWater +33.2%
Contains more OtherOther +201.4%
Contains more FatsFats +44.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
1
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -11.2%
Contains more Mono. FatMonounsaturated fat +117.5%
~equal in Polyunsaturated fat ~21.614g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Pecan
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Pecan DV% diff.
Copper 4.082mg 1.2mg 320%
Iron 14.55mg 2.53mg 150%
Calcium 975mg 70mg 91%
Manganese 2.46mg 4.5mg 89%
Selenium 34.4µg 3.8µg 56%
Monounsaturated fat 18.759g 40.801g 55%
Magnesium 351mg 121mg 55%
Phosphorus 629mg 277mg 50%
Vitamin B6 0.79mg 0.21mg 45%
Fats 49.67g 71.97g 34%
Zinc 7.75mg 4.53mg 29%
Vitamin B3 4.515mg 1.167mg 21%
Folate 97µg 22µg 19%
Protein 17.73g 9.17g 17%
Vitamin B5 0.05mg 0.863mg 16%
Vitamin B1 0.791mg 0.66mg 11%
Vitamin B2 0.247mg 0.13mg 9%
Fiber 11.8g 9.6g 9%
Vitamin E 0.25mg 1.4mg 8%
Calories 573kcal 691kcal 6%
Saturated fat 6.957g 6.18g 4%
Vitamin K 0µg 3.5µg 3%
Carbs 23.45g 13.86g 3%
Choline 25.6mg 40.5mg 3%
Potassium 468mg 410mg 2%
Polyunsaturated fat 21.773g 21.614g 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 11.65g 4.26g N/A
Sugar 0.3g 3.97g N/A
Starch 0.46g 0%
Sodium 11mg 0mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.388mg 0.093mg 0%
Threonine 0.736mg 0.306mg 0%
Isoleucine 0.763mg 0.336mg 0%
Leucine 1.358mg 0.598mg 0%
Lysine 0.569mg 0.287mg 0%
Methionine 0.586mg 0.183mg 0%
Phenylalanine 0.94mg 0.426mg 0%
Valine 0.99mg 0.411mg 0%
Histidine 0.522mg 0.262mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Pecan
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Pecan
Minerals Daily Need Coverage Score
348%
Sesame
149%
Pecan

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 3.67g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Pecan
Pecan is lower in Saturated fat (difference - 0.777g)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 10)
Which food is cheaper?
Pecan
Pecan is cheaper (difference - $1)
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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.