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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
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
Saturated fat:
Sat. Fat
6.957 g
Monounsaturated fat:
Mono. Fat
18.759 g
Polyunsaturated fat:
Poly. Fat
21.773 g
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% |
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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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 | Equal | |
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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%
62%
Minerals Daily Need Coverage Score
348%
191%
Comparison summary
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Sesame contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 3.294g)
Which food is cheaper?
Flax seeds is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (N/A)
Which food is richer in minerals?
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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.
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.