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Sesame vs. Rosemary — In-Depth Nutrition Comparison

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What are the main differences between Sesame and Rosemary?

  • Sesame is richer in Copper, Iron, Phosphorus, Calcium, Manganese, Vitamin B1, Zinc, Magnesium, and Vitamin B6, yet Rosemary is richer in Vitamin C.
  • Sesame's daily need coverage for Copper is 420% higher.
  • Sesame has 22 times more Vitamin B1 than Rosemary. Sesame has 0.791mg of Vitamin B1, while Rosemary has 0.036mg.

We used Seeds, sesame seeds, whole, dried and Rosemary, fresh types in this comparison.

Infographic

Sesame vs Rosemary infographic
Infographic link

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 Calcium +207.6%
Contains more Iron +118.8%
Contains more Magnesium +285.7%
Contains more Phosphorus +853%
Contains less Sodium -57.7%
Contains more Zinc +733.3%
Contains more Copper +1256.1%
Contains more Manganese +156.3%
Contains more Potassium +42.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Contains more Calcium +207.6%
Contains more Iron +118.8%
Contains more Magnesium +285.7%
Contains more Phosphorus +853%
Contains less Sodium -57.7%
Contains more Zinc +733.3%
Contains more Copper +1256.1%
Contains more Manganese +156.3%
Contains more Potassium +42.7%

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
6
:
Contains more Vitamin B1 +2097.2%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +395.1%
Contains more Vitamin B6 +135.1%
Contains more Vitamin A +32388.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1508%
Contains more Folate +12.4%
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 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Contains more Vitamin B1 +2097.2%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +395.1%
Contains more Vitamin B6 +135.1%
Contains more Vitamin A +32388.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1508%
Contains more Folate +12.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +435.6%
Contains more Fats +747.6%
Contains more Carbs +13.3%
Contains more Other +89%
Contains more Water +1345%
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
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more Protein +435.6%
Contains more Fats +747.6%
Contains more Carbs +13.3%
Contains more Other +89%
Contains more Water +1345%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1517.2%
Contains more Polyunsaturated fat +2316.5%
Contains less Saturated Fat -59.2%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
Contains more Monounsaturated Fat +1517.2%
Contains more Polyunsaturated fat +2316.5%
Contains less Saturated Fat -59.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Rosemary
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar 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 Rosemary Opinion
Net carbs 11.65g 6.6g Sesame
Protein 17.73g 3.31g Sesame
Fats 49.67g 5.86g Sesame
Carbs 23.45g 20.7g Sesame
Calories 573kcal 131kcal Sesame
Sugar 0.3g Rosemary
Fiber 11.8g 14.1g Rosemary
Calcium 975mg 317mg Sesame
Iron 14.55mg 6.65mg Sesame
Magnesium 351mg 91mg Sesame
Phosphorus 629mg 66mg Sesame
Potassium 468mg 668mg Rosemary
Sodium 11mg 26mg Sesame
Zinc 7.75mg 0.93mg Sesame
Copper 4.082mg 0.301mg Sesame
Manganese 2.46mg 0.96mg Sesame
Selenium 34.4µg Sesame
Vitamin A 9IU 2924IU Rosemary
Vitamin A RAE 0µg 146µg Rosemary
Vitamin E 0.25mg Sesame
Vitamin C 0mg 21.8mg Rosemary
Vitamin B1 0.791mg 0.036mg Sesame
Vitamin B2 0.247mg 0.152mg Sesame
Vitamin B3 4.515mg 0.912mg Sesame
Vitamin B5 0.05mg 0.804mg Rosemary
Vitamin B6 0.79mg 0.336mg Sesame
Folate 97µg 109µg Rosemary
Tryptophan 0.388mg 0.051mg Sesame
Threonine 0.736mg 0.136mg Sesame
Isoleucine 0.763mg 0.136mg Sesame
Leucine 1.358mg 0.249mg Sesame
Lysine 0.569mg 0.143mg Sesame
Methionine 0.586mg 0.047mg Sesame
Phenylalanine 0.94mg 0.169mg Sesame
Valine 0.99mg 0.165mg Sesame
Histidine 0.522mg 0.066mg Sesame
Saturated Fat 6.957g 2.838g Rosemary
Monounsaturated Fat 18.759g 1.16g Sesame
Polyunsaturated fat 21.773g 0.901g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Rosemary
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Sesame
43%
Rosemary
Minerals Daily Need Coverage Score
348%
Sesame
75%
Rosemary

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 15mg)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Rosemary
Rosemary is lower in Saturated Fat (difference - 4.119g)
Which food is lower in glycemic index?
Rosemary
Rosemary is lower in glycemic index (difference - 70)
Which food is cheaper?
Rosemary
Rosemary is cheaper (difference - $2.5)
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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.