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  6. Sesame vs. Shortbread

Sesame vs. Shortbread — In-Depth Nutrition Comparison

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A recap on differences between sesame and shortbread

  • Shortbread has less copper, iron, calcium, manganese, phosphorus, magnesium, zinc, vitamin B6, selenium, and fiber.
  • Sesame covers your daily copper needs 444% more than shortbread.
  • Shortbread contains 75 times less calcium than sesame. Sesame contains 975mg of calcium, while shortbread contains 13mg.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Cookies, shortbread, commercially prepared, plain.

Infographic

Sesame vs Shortbread 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
10
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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +2407.1%
Contains more CalciumCalcium +7400%
Contains more PotassiumPotassium +431.8%
Contains more IronIron +388.3%
Contains more CopperCopper +4435.6%
Contains more ZincZinc +1481.6%
Contains more PhosphorusPhosphorus +853%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +526%
Contains more SeleniumSelenium +454.8%

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
5
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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin B1Vitamin B1 +124.1%
Contains more Vitamin B3Vitamin B3 +37.9%
Contains more Vitamin B6Vitamin B6 +1012.7%
Contains more FolateFolate +19.8%
Contains more CholineCholine +2744.4%
Contains more Vitamin EVitamin E +876%
Contains more Vitamin B2Vitamin B2 +27.1%
Contains more Vitamin B5Vitamin B5 +542%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Shortbread DV% diff.
Copper 4.082mg 0.09mg 444%
Iron 14.55mg 2.98mg 145%
Calcium 975mg 13mg 96%
Polyunsaturated fat 21.773g 8.326g 90%
Manganese 2.46mg 0.393mg 90%
Magnesium 351mg 14mg 80%
Phosphorus 629mg 66mg 80%
Zinc 7.75mg 0.49mg 66%
Vitamin B6 0.79mg 0.071mg 55%
Selenium 34.4µg 6.2µg 51%
Fiber 11.8g 1.3g 42%
Vitamin B1 0.791mg 0.353mg 37%
Fats 49.67g 26.22g 36%
Monounsaturated fat 18.759g 6.708g 30%
Protein 17.73g 5.37g 25%
Starch 40.47g 17%
Sodium 11mg 353mg 15%
Vitamin E 0.25mg 2.44mg 15%
Carbs 23.45g 63.78g 13%
Potassium 468mg 88mg 11%
Vitamin K 0µg 11µg 9%
Vitamin B3 4.515mg 3.275mg 8%
Vitamin B5 0.05mg 0.321mg 5%
Vitamin B2 0.247mg 0.314mg 5%
Saturated fat 6.957g 8.105g 5%
Choline 25.6mg 0.9mg 4%
Folate 97µg 81µg 4%
Calories 573kcal 514kcal 3%
Net carbs 11.65g 62.48g N/A
Sugar 0.3g 21.65g N/A
Trans fat 0.714g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +230.2%
Contains more FatsFats +89.4%
Contains more WaterWater +30.3%
Contains more OtherOther +333%
Contains more CarbsCarbs +172%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
3
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -14.2%
Contains more Mono. FatMonounsaturated fat +179.7%
Contains more Poly. FatPolyunsaturated fat +161.5%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.