Sesame vs. Potato — In-Depth Nutrition Comparison
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A recap on differences between sesame and potatoes
- Potatoes have less copper, iron, manganese, calcium, phosphorus, magnesium, zinc, selenium, vitamin B1, and fiber.
- Sesame covers your daily copper needs 441% more than potatoes.
- Potatoes contain 86 times less selenium than sesame. Sesame contains 34.4µg of selenium, while potatoes contain 0.4µg.
Food varieties used in this article are Seeds, sesame seeds, whole, dried and Potatoes, flesh, and skin, raw.
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 | +1426.1% |
| Contains more CalciumCalcium | +8025% |
| Contains more IronIron | +1696.3% |
| Contains more CopperCopper | +3610.9% |
| Contains more ZincZinc | +2483.3% |
| Contains more PhosphorusPhosphorus | +1003.5% |
| Contains more ManganeseManganese | +1130% |
| Contains more SeleniumSelenium | +8500% |
| Contains less SodiumSodium | -45.5% |
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 EVitamin E | +2400% |
| Contains more Vitamin B1Vitamin B1 | +876.5% |
| Contains more Vitamin B2Vitamin B2 | +671.9% |
| Contains more Vitamin B3Vitamin B3 | +325.5% |
| Contains more Vitamin B6Vitamin B6 | +165.1% |
| Contains more FolateFolate | +546.7% |
| Contains more CholineCholine | +111.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +490% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 4.082mg | 0.11mg | 441% |
| Iron | 14.55mg | 0.81mg | 172% |
| Polyunsaturated fat | 21.773g | 0.042g | 145% |
| Manganese | 2.46mg | 0.2mg | 98% |
| Calcium | 975mg | 12mg | 96% |
| Phosphorus | 629mg | 57mg | 82% |
| Magnesium | 351mg | 23mg | 78% |
| Fats | 49.67g | 0.09g | 76% |
| Zinc | 7.75mg | 0.3mg | 68% |
| Selenium | 34.4µg | 0.4µg | 62% |
| Vitamin B1 | 0.791mg | 0.081mg | 59% |
| Monounsaturated fat | 18.759g | 0.002g | 47% |
| Fiber | 11.8g | 2.1g | 39% |
| Vitamin B6 | 0.79mg | 0.298mg | 38% |
| Saturated fat | 6.957g | 0.025g | 32% |
| Protein | 17.73g | 2.05g | 31% |
| Calories | 573kcal | 77kcal | 25% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Vitamin B3 | 4.515mg | 1.061mg | 22% |
| Folate | 97µg | 15µg | 21% |
| Vitamin B2 | 0.247mg | 0.032mg | 17% |
| Starch | 15.29g | 6% | |
| Vitamin B5 | 0.05mg | 0.295mg | 5% |
| Vitamin E | 0.25mg | 0.01mg | 2% |
| Carbs | 23.45g | 17.49g | 2% |
| Vitamin K | 0µg | 2µg | 2% |
| Choline | 25.6mg | 12.1mg | 2% |
| Potassium | 468mg | 425mg | 1% |
| Net carbs | 11.65g | 15.39g | N/A |
| Sugar | 0.3g | 0.82g | N/A |
| Sodium | 11mg | 6mg | 0% |
| Tryptophan | 0.388mg | 0.021mg | 0% |
| Threonine | 0.736mg | 0.067mg | 0% |
| Isoleucine | 0.763mg | 0.066mg | 0% |
| Leucine | 1.358mg | 0.098mg | 0% |
| Lysine | 0.569mg | 0.107mg | 0% |
| Methionine | 0.586mg | 0.032mg | 0% |
| Phenylalanine | 0.94mg | 0.081mg | 0% |
| Valine | 0.99mg | 0.103mg | 0% |
| Histidine | 0.522mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +764.9% |
| Contains more FatsFats | +55088.9% |
| Contains more CarbsCarbs | +34.1% |
| Contains more OtherOther | +298.2% |
| Contains more WaterWater | +1589.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +937850% |
| Contains more Poly. FatPolyunsaturated fat | +51740.5% |
| Contains less Sat. FatSaturated fat | -99.6% |