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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 of 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
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
10
:
0
Soba
Contains more Calcium +24275%
Contains more Iron +2931.3%
Contains more Magnesium +3800%
Contains more Phosphorus +2416%
Contains more Potassium +1237.1%
Contains less Sodium -81.7%
Contains more Zinc +6358.3%
Contains more Copper +50925%
Contains more Manganese +557.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +24275%
Contains more Iron +2931.3%
Contains more Magnesium +3800%
Contains more Phosphorus +2416%
Contains more Potassium +1237.1%
Contains less Sodium -81.7%
Contains more Zinc +6358.3%
Contains more Copper +50925%
Contains more Manganese +557.8%

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
9
:
1
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +741.5%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +785.3%
Contains more Vitamin B6 +1875%
Contains more Folate +1285.7%
Contains more Vitamin B5 +370%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 14% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +741.5%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +785.3%
Contains more Vitamin B6 +1875%
Contains more Folate +1285.7%
Contains more Vitamin B5 +370%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
4
:
1
Soba
Contains more Protein +250.4%
Contains more Fats +49570%
Contains more Other +1043.6%
Contains more Water +1456.7%
Equal in Carbs - 21.44
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% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more Protein +250.4%
Contains more Fats +49570%
Contains more Other +1043.6%
Contains more Water +1456.7%
Equal in Carbs - 21.44

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Soba
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Sesame
5%
Soba
Minerals Daily Need Coverage Score
348%
Sesame
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 6.938g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 46)
Which food is cheaper?
Soba
Soba is cheaper (difference - $4)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 49mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.