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Sesame vs Flax - In-Depth Nutrition Comparison

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Summary of differences between Sesame and Flax

  • Sesame has more Copper, Iron, Calcium, Zinc, Vitamin B6, and Selenium, while Flax has more Vitamin B1, Fiber, and Vitamin B5.
  • Sesame covers your daily need of Copper 318% more than Flax.
  • Sesame contains 4 times more Calcium than Flax. While Sesame contains 975mg of Calcium, Flax contains only 255mg.
  • The amount of Saturated Fat in Flax is lower.

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

Infographic

Sesame vs Flax 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
5
:
3
Flax
Contains more Calcium +282.4%
Contains more Iron +153.9%
Contains less Sodium -63.3%
Contains more Zinc +78.6%
Contains more Copper +234.6%
Contains more Magnesium +11.7%
Contains more Potassium +73.7%
Equal in Phosphorus - 642
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains more Calcium +282.4%
Contains more Iron +153.9%
Contains less Sodium -63.3%
Contains more Zinc +78.6%
Contains more Copper +234.6%
Contains more Magnesium +11.7%
Contains more Potassium +73.7%
Equal in Phosphorus - 642

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
5
:
5
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +53.4%
Contains more Vitamin B3 +46.6%
Contains more Vitamin B6 +67%
Contains more Folate +11.5%
Contains more Vitamin E +24%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +107.8%
Contains more Vitamin B5 +1870%
Contains more Vitamin K +∞%
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 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +53.4%
Contains more Vitamin B3 +46.6%
Contains more Vitamin B6 +67%
Contains more Folate +11.5%
Contains more Vitamin E +24%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +107.8%
Contains more Vitamin B5 +1870%
Contains more Vitamin K +∞%

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 Flax
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Flax Opinion
Net carbs 11.65g 1.58g Sesame
Protein 17.73g 18.29g Flax
Fats 49.67g 42.16g Sesame
Carbs 23.45g 28.88g Flax
Calories 573kcal 534kcal Sesame
Starch g g
Fructose g 0g Flax
Sugar 0.3g 1.55g Sesame
Fiber 11.8g 27.3g Flax
Calcium 975mg 255mg Sesame
Iron 14.55mg 5.73mg Sesame
Magnesium 351mg 392mg Flax
Phosphorus 629mg 642mg Flax
Potassium 468mg 813mg Flax
Sodium 11mg 30mg Sesame
Zinc 7.75mg 4.34mg Sesame
Copper 4.082mg 1.22mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.31mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.791mg 1.644mg Flax
Vitamin B2 0.247mg 0.161mg Sesame
Vitamin B3 4.515mg 3.08mg Sesame
Vitamin B5 0.05mg 0.985mg Flax
Vitamin B6 0.79mg 0.473mg Sesame
Folate 97µg 87µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg 4.3µg Flax
Tryptophan 0.388mg 0.297mg Sesame
Threonine 0.736mg 0.766mg Flax
Isoleucine 0.763mg 0.896mg Flax
Leucine 1.358mg 1.235mg Sesame
Lysine 0.569mg 0.862mg Flax
Methionine 0.586mg 0.37mg Sesame
Phenylalanine 0.94mg 0.957mg Flax
Valine 0.99mg 1.072mg Flax
Histidine 0.522mg 0.472mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.957g 3.663g Flax
Monounsaturated Fat 18.759g 7.527g Sesame
Polyunsaturated fat 21.773g 28.73g Flax

Which food is preferable for your diet?

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

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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
63
Flax
Mineral Summary Score
372
Sesame
181
Flax

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
110%
Flax
Carbohydrates
23%
Sesame
29%
Flax
Fats
229%
Sesame
195%
Flax

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 3.294g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
Which food is richer in minerals?
?
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.

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. Flax - 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.