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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
8
:
0
Soba
Contains more Iron +2931.3%
Contains more Calcium +24275%
Contains more Potassium +1237.1%
Contains more Magnesium +3800%
Contains more Copper +50925%
Contains more Zinc +6358.3%
Contains more Phosphorus +2416%
Contains less Sodium -81.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
Contains more Iron +2931.3%
Contains more Calcium +24275%
Contains more Potassium +1237.1%
Contains more Magnesium +3800%
Contains more Copper +50925%
Contains more Zinc +6358.3%
Contains more Phosphorus +2416%
Contains less Sodium -81.7%

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
8
:
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 24% 6% 10% 15% 10% 0% 0% 6%
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 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
6
Soba
Mineral Summary Score
372
Sesame
7
Soba

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
30%
Soba
Carbohydrates
23%
Sesame
21%
Soba
Fats
229%
Sesame
0%
Soba

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Sesame Soba Opinion
Calories 573 99 Sesame
Protein 17.73 5.06 Sesame
Fats 49.67 0.1 Sesame
Vitamin C 0 0
Carbs 23.45 21.44 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 0.48 Sesame
Calcium 975 4 Sesame
Potassium 468 35 Sesame
Magnesium 351 9 Sesame
Sugar 0.3 Soba
Fiber 11.8 Sesame
Copper 4.082 0.008 Sesame
Zinc 7.75 0.12 Sesame
Starch
Phosphorus 629 25 Sesame
Sodium 11 60 Sesame
Vitamin A 9 0 Sesame
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.094 Sesame
Vitamin B2 0.247 0.026 Sesame
Vitamin B3 4.515 0.51 Sesame
Vitamin B5 0.05 0.235 Soba
Vitamin B6 0.79 0.04 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folate 97 7 Sesame
Trans Fat
Saturated Fat 6.957 0.019 Soba
Monounsaturated Fat 18.759 0.026 Sesame
Polyunsaturated fat 21.773 0.031 Sesame
Tryptophan 0.388 0.072 Sesame
Threonine 0.736 0.177 Sesame
Isoleucine 0.763 0.195 Sesame
Leucine 1.358 0.33 Sesame
Lysine 0.569 0.214 Sesame
Methionine 0.586 0.072 Sesame
Phenylalanine 0.94 0.217 Sesame
Valine 0.99 0.249 Sesame
Histidine 0.522 0.119 Sesame
Fructose

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. 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.