Sesame vs. Quinoa — In-Depth Nutrition Comparison
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Significant differences between sesame and quinoa
- The amount of copper, iron, calcium, manganese, magnesium, phosphorus, zinc, selenium, vitamin B1, and vitamin B6 in sesame is higher than in quinoa.
- Sesame covers your daily copper needs 432% more than quinoa.
- Quinoa has 57 times less calcium than sesame. Sesame has 975mg of calcium, while quinoa has 17mg.
Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Quinoa, cooked.
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 | +448.4% |
| Contains more CalciumCalcium | +5635.3% |
| Contains more PotassiumPotassium | +172.1% |
| Contains more IronIron | +876.5% |
| Contains more CopperCopper | +2026% |
| Contains more ZincZinc | +611% |
| Contains more PhosphorusPhosphorus | +313.8% |
| Contains more ManganeseManganese | +289.9% |
| Contains more SeleniumSelenium | +1128.6% |
| Contains less SodiumSodium | -36.4% |
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 B1Vitamin B1 | +639.3% |
| Contains more Vitamin B2Vitamin B2 | +124.5% |
| Contains more Vitamin B3Vitamin B3 | +995.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +542.3% |
| Contains more FolateFolate | +131% |
| Contains more CholineCholine | +11.3% |
| Contains more Vitamin EVitamin E | +152% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +303% |
| Contains more FatsFats | +2487% |
| Contains more OtherOther | +479.2% |
| Contains more WaterWater | +1426.9% |
~equal in
Carbs
~21.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3452.8% |
| Contains more Poly. FatPolyunsaturated fat | +1919.8% |
| Contains less Sat. FatSaturated fat | -96.7% |
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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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 4.082mg | 0.192mg | 432% |
| Iron | 14.55mg | 1.49mg | 163% |
| Polyunsaturated fat | 21.773g | 1.078g | 138% |
| Calcium | 975mg | 17mg | 96% |
| Manganese | 2.46mg | 0.631mg | 80% |
| Fats | 49.67g | 1.92g | 73% |
| Phosphorus | 629mg | 152mg | 68% |
| Magnesium | 351mg | 64mg | 68% |
| Zinc | 7.75mg | 1.09mg | 61% |
| Vitamin B1 | 0.791mg | 0.107mg | 57% |
| Selenium | 34.4µg | 2.8µg | 57% |
| Vitamin B6 | 0.79mg | 0.123mg | 51% |
| Monounsaturated fat | 18.759g | 0.528g | 46% |
| Fiber | 11.8g | 2.8g | 36% |
| Saturated fat | 6.957g | 0.231g | 31% |
| Protein | 17.73g | 4.4g | 27% |
| Vitamin B3 | 4.515mg | 0.412mg | 26% |
| Calories | 573kcal | 120kcal | 23% |
| Folate | 97µg | 42µg | 14% |
| Vitamin B2 | 0.247mg | 0.11mg | 11% |
| Potassium | 468mg | 172mg | 9% |
| Starch | 17.63g | 7% | |
| Vitamin E | 0.25mg | 0.63mg | 3% |
| Vitamin B5 | 0.05mg | 1% | |
| Carbs | 23.45g | 21.3g | 1% |
| Net carbs | 11.65g | 18.5g | N/A |
| Sugar | 0.3g | 0.87g | N/A |
| Sodium | 11mg | 7mg | 0% |
| Choline | 25.6mg | 23mg | 0% |
| Tryptophan | 0.388mg | 0.052mg | 0% |
| Threonine | 0.736mg | 0.131mg | 0% |
| Isoleucine | 0.763mg | 0.157mg | 0% |
| Leucine | 1.358mg | 0.261mg | 0% |
| Lysine | 0.569mg | 0.239mg | 0% |
| Methionine | 0.586mg | 0.096mg | 0% |
| Phenylalanine | 0.94mg | 0.185mg | 0% |
| Valine | 0.99mg | 0.185mg | 0% |
| Histidine | 0.522mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
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%
11%
Minerals Daily Need Coverage Score
348%
38%
Comparison summary
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 0.57g)
Which food is richer in vitamins?
Sesame is relatively richer in vitamins
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 6.726g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 53)
Which food is cheaper?
Quinoa is cheaper (difference - $4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)