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Sesame vs. Soba — In-Depth Nutrition Comparison

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How are sesame and soba different?

  • Sesame is higher than soba in copper, iron, calcium, manganese, phosphorus, magnesium, zinc, vitamin B1, and vitamin B6.
  • Sesame covers your daily need for copper, 453% more than soba.
  • Sesame contains 366 times more saturated fat than soba. Sesame contains 6.957g of saturated fat, while soba contains 0.019g.

Seeds, sesame seeds, whole, dried and Noodles, japanese, soba, cooked types were used in this article.

Infographic

Sesame vs Soba 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.
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%
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +3800%
Contains more CalciumCalcium +24275%
Contains more PotassiumPotassium +1237.1%
Contains more IronIron +2931.3%
Contains more CopperCopper +50925%
Contains more ZincZinc +6358.3%
Contains more PhosphorusPhosphorus +2416%
Contains less SodiumSodium -81.7%
Contains more ManganeseManganese +557.8%
Contains more SeleniumSelenium +∞%

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
7
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%
Soba
1
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% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +741.5%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B3Vitamin B3 +785.3%
Contains more Vitamin B6Vitamin B6 +1875%
Contains more FolateFolate +1285.7%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +370%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Soba DV% diff.
Copper 4.082mg 0.008mg 453%
Iron 14.55mg 0.48mg 176%
Polyunsaturated fat 21.773g 0.031g 145%
Calcium 975mg 4mg 97%
Manganese 2.46mg 0.374mg 91%
Phosphorus 629mg 25mg 86%
Magnesium 351mg 9mg 81%
Fats 49.67g 0.1g 76%
Zinc 7.75mg 0.12mg 69%
Selenium 34.4µg 63%
Vitamin B6 0.79mg 0.04mg 58%
Vitamin B1 0.791mg 0.094mg 58%
Monounsaturated fat 18.759g 0.026g 47%
Fiber 11.8g 47%
Saturated fat 6.957g 0.019g 32%
Vitamin B3 4.515mg 0.51mg 25%
Protein 17.73g 5.06g 25%
Calories 573kcal 99kcal 24%
Folate 97µg 7µg 23%
Vitamin B2 0.247mg 0.026mg 17%
Potassium 468mg 35mg 13%
Choline 25.6mg 5%
Vitamin B5 0.05mg 0.235mg 4%
Vitamin E 0.25mg 2%
Sodium 11mg 60mg 2%
Carbs 23.45g 21.44g 1%
Net carbs 11.65g 21.44g N/A
Sugar 0.3g N/A
Tryptophan 0.388mg 0.072mg 0%
Threonine 0.736mg 0.177mg 0%
Isoleucine 0.763mg 0.195mg 0%
Leucine 1.358mg 0.33mg 0%
Lysine 0.569mg 0.214mg 0%
Methionine 0.586mg 0.072mg 0%
Phenylalanine 0.94mg 0.217mg 0%
Valine 0.99mg 0.249mg 0%
Histidine 0.522mg 0.119mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Soba
1
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more ProteinProtein +250.4%
Contains more FatsFats +49570%
Contains more OtherOther +1043.6%
Contains more WaterWater +1456.7%
~equal in Carbs ~21.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +72050%
Contains more Poly. FatPolyunsaturated fat +70135.5%
Contains less Sat. FatSaturated fat -99.7%

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.