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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +118.8%
Contains more Calcium +207.6%
Contains more Magnesium +285.7%
Contains more Copper +1256.1%
Contains more Zinc +733.3%
Contains more Phosphorus +853%
Contains less Sodium -57.7%
Contains more Potassium +42.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 250% 96% 59% 65% 101% 26% 29% 4%
Contains more Iron +118.8%
Contains more Calcium +207.6%
Contains more Magnesium +285.7%
Contains more Copper +1256.1%
Contains more Zinc +733.3%
Contains more Phosphorus +853%
Contains less Sodium -57.7%
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" chart 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 C +∞%
Contains more Vitamin A +32388.9%
Contains more Vitamin B5 +1508%
Contains more Folate +12.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 73% 176% 0% 0% 9% 36% 18% 49% 78% 0% 0% 82%
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 C +∞%
Contains more Vitamin A +32388.9%
Contains more Vitamin B5 +1508%
Contains more Folate +12.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 573kcal 131kcal Sesame
Protein 17.73g 3.31g Sesame
Fats 49.67g 5.86g Sesame
Vitamin C 0mg 21.8mg Rosemary
Net carbs 11.65g 6.6g Sesame
Carbs 23.45g 20.7g Sesame
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 14.55mg 6.65mg Sesame
Calcium 975mg 317mg Sesame
Potassium 468mg 668mg Rosemary
Magnesium 351mg 91mg Sesame
Sugar 0.3g g Rosemary
Fiber 11.8g 14.1g Rosemary
Copper 4.082mg 0.301mg Sesame
Zinc 7.75mg 0.93mg Sesame
Starch g g
Phosphorus 629mg 66mg Sesame
Sodium 11mg 26mg Sesame
Vitamin A 9IU 2924IU Rosemary
Vitamin E 0.25mg mg Sesame
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sesame
Folate 97µg 109µg Rosemary
Trans Fat g 0g Sesame
Saturated Fat 6.957g 2.838g Rosemary
Monounsaturated Fat 18.759g 1.16g Sesame
Polyunsaturated fat 21.773g 0.901g Sesame
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
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Rosemary
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
43
Rosemary
Mineral Summary Score
372
Sesame
78
Rosemary

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
20%
Rosemary
Carbohydrates
23%
Sesame
21%
Rosemary
Fats
229%
Sesame
27%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.