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  6. Sesame vs. Flax seeds

Sesame vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between sesame and flax seeds

  • Sesame has more copper, iron, calcium, zinc, vitamin B6, and selenium, while flax seeds have more vitamin B1, fiber, and vitamin B5.
  • Sesame covers your daily need for copper, 318% more than flax seeds.
  • Sesame contains 4 times more calcium than flax seeds. While sesame contains 975mg of calcium, flax seeds contain only 255mg.
  • The amount of saturated fat in flax seeds is lower.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Seeds, flaxseed.

Infographic

Sesame vs Flax seeds 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.
Sesame
Sesame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +282.4%
Contains more IronIron +153.9%
Contains more CopperCopper +234.6%
Contains more ZincZinc +78.6%
Contains less SodiumSodium -63.3%
Contains more SeleniumSelenium +35.4%
Contains more MagnesiumMagnesium +11.7%
Contains more PotassiumPotassium +73.7%
~equal in Phosphorus ~642mg
~equal in Manganese ~2.482mg

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
Sesame
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin B2Vitamin B2 +53.4%
Contains more Vitamin B3Vitamin B3 +46.6%
Contains more Vitamin B6Vitamin B6 +67%
Contains more FolateFolate +11.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +24%
Contains more Vitamin B1Vitamin B1 +107.8%
Contains more Vitamin B5Vitamin B5 +1870%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +207.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Flax seeds DV% diff.
Copper 4.082mg 1.22mg 318%
Iron 14.55mg 5.73mg 110%
Calcium 975mg 255mg 72%
Vitamin B1 0.791mg 1.644mg 71%
Fiber 11.8g 27.3g 62%
Polyunsaturated fat 21.773g 28.73g 46%
Zinc 7.75mg 4.34mg 31%
Monounsaturated fat 18.759g 7.527g 28%
Vitamin B6 0.79mg 0.473mg 24%
Vitamin B5 0.05mg 0.985mg 19%
Selenium 34.4µg 25.4µg 16%
Saturated fat 6.957g 3.663g 15%
Fats 49.67g 42.16g 12%
Choline 25.6mg 78.7mg 10%
Potassium 468mg 813mg 10%
Magnesium 351mg 392mg 10%
Vitamin B3 4.515mg 3.08mg 9%
Vitamin B2 0.247mg 0.161mg 7%
Vitamin K 0µg 4.3µg 4%
Folate 97µg 87µg 3%
Calories 573kcal 534kcal 2%
Carbs 23.45g 28.88g 2%
Phosphorus 629mg 642mg 2%
Protein 17.73g 18.29g 1%
Manganese 2.46mg 2.482mg 1%
Sodium 11mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 11.65g 1.58g N/A
Sugar 0.3g 1.55g N/A
Vitamin E 0.25mg 0.31mg 0%
Tryptophan 0.388mg 0.297mg 0%
Threonine 0.736mg 0.766mg 0%
Isoleucine 0.763mg 0.896mg 0%
Leucine 1.358mg 1.235mg 0%
Lysine 0.569mg 0.862mg 0%
Methionine 0.586mg 0.37mg 0%
Phenylalanine 0.94mg 0.957mg 0%
Valine 0.99mg 1.072mg 0%
Histidine 0.522mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more FatsFats +17.8%
Contains more OtherOther +20.2%
Contains more CarbsCarbs +23.2%
Contains more WaterWater +48.4%
~equal in Protein ~18.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
1
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated fat +149.2%
Contains less Sat. FatSaturated fat -47.3%
Contains more Poly. FatPolyunsaturated fat +32%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.