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Sesame vs Seed - In-Depth Nutrition Comparison

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How are Sesame and Seed different?

  • Sesame is higher in Copper, Iron, Calcium, Zinc, and Vitamin B1, however Seed is richer in Fiber, Selenium, Phosphorus, and Vitamin B3.
  • Daily need coverage for Copper from Sesame is 351% higher.
  • Sesame contains 2 times more Saturated Fat than Seed. While Sesame contains 6.957g of Saturated Fat, Seed contains only 3.33g.

Seeds, sesame seeds, whole, dried and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Sesame vs Seed 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
Sesame
7
:
1
Seed
Contains more Calcium +54.5%
Contains more Iron +88.5%
Contains more Potassium +15%
Contains less Sodium -31.3%
Contains more Zinc +69.2%
Contains more Copper +341.8%
Contains more Phosphorus +36.7%
Equal in Magnesium - 335
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Calcium +54.5%
Contains more Iron +88.5%
Contains more Potassium +15%
Contains less Sodium -31.3%
Contains more Zinc +69.2%
Contains more Copper +341.8%
Contains more Phosphorus +36.7%
Equal in Magnesium - 335

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
7
:
4
Seed
Contains more Vitamin B1 +27.6%
Contains more Vitamin B2 +45.3%
Contains more Folate +98%
Contains more Vitamin A +500%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +95.6%
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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B2 +45.3%
Contains more Folate +98%
Contains more Vitamin A +500%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +95.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
2
:
3
Seed
Contains more Fats +61.6%
Contains more Carbs +79.6%
Contains more Water +23.7%
Equal in Protein - 16.54
Equal in Other - 4.8
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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Fats +61.6%
Contains more Carbs +79.6%
Contains more Water +23.7%
Equal in Protein - 16.54
Equal in Other - 4.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
1
:
2
Seed
Contains more Monounsaturated Fat +712.4%
Contains less Saturated Fat -52.1%
Equal in Polyunsaturated fat - 23.665
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +712.4%
Contains less Saturated Fat -52.1%
Equal in Polyunsaturated fat - 23.665

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 Seed
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 Seed Opinion
Net carbs 11.65g 7.72g Sesame
Protein 17.73g 16.54g Sesame
Fats 49.67g 30.74g Sesame
Carbs 23.45g 42.12g Seed
Calories 573kcal 486kcal Sesame
Sugar 0.3g Seed
Fiber 11.8g 34.4g Seed
Calcium 975mg 631mg Sesame
Iron 14.55mg 7.72mg Sesame
Magnesium 351mg 335mg Sesame
Phosphorus 629mg 860mg Seed
Potassium 468mg 407mg Sesame
Sodium 11mg 16mg Sesame
Zinc 7.75mg 4.58mg Sesame
Copper 4.082mg 0.924mg Sesame
Vitamin A 9IU 54IU Seed
Vitamin E 0.25mg 0.5mg Seed
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.791mg 0.62mg Sesame
Vitamin B2 0.247mg 0.17mg Sesame
Vitamin B3 4.515mg 8.83mg Seed
Vitamin B5 0.05mg Sesame
Vitamin B6 0.79mg Sesame
Folate 97µg 49µg Sesame
Tryptophan 0.388mg 0.436mg Seed
Threonine 0.736mg 0.709mg Sesame
Isoleucine 0.763mg 0.801mg Seed
Leucine 1.358mg 1.371mg Seed
Lysine 0.569mg 0.97mg Seed
Methionine 0.586mg 0.588mg Seed
Phenylalanine 0.94mg 1.016mg Seed
Valine 0.99mg 0.95mg Sesame
Histidine 0.522mg 0.531mg Seed
Trans Fat 0.14g Sesame
Saturated Fat 6.957g 3.33g Seed
Monounsaturated Fat 18.759g 2.309g Sesame
Polyunsaturated fat 21.773g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Seed
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
50%
Sesame
35%
Seed
Minerals Daily Need Coverage Score
372%
Sesame
195%
Seed

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 - 5mg)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 3.627g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 15)
Which food is cheaper?
Seed
Seed is cheaper (difference - $4)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.