Sesame vs. Spelt — In-Depth Nutrition Comparison
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Summary of differences between sesame and spelt
- The amount of copper, iron, calcium, magnesium, vitamin B6, selenium, zinc, vitamin B1, and phosphorus in sesame is higher than in spelt.
- Sesame covers your daily need for copper, 397% more than spelt.
- Sesame contains 36 times more calcium than spelt. While sesame contains 975mg of calcium, spelt contains only 27mg.
- The amount of saturated fat in spelt is lower.
These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Spelt, uncooked.
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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.
| Contains more MagnesiumMagnesium | +158.1% |
| Contains more CalciumCalcium | +3511.1% |
| Contains more PotassiumPotassium | +20.6% |
| Contains more IronIron | +227.7% |
| Contains more CopperCopper | +698.8% |
| Contains more ZincZinc | +136.3% |
| Contains more PhosphorusPhosphorus | +56.9% |
| Contains more SeleniumSelenium | +194% |
| Contains less SodiumSodium | -27.3% |
| Contains more ManganeseManganese | +21.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +117.3% |
| Contains more Vitamin B2Vitamin B2 | +118.6% |
| Contains more Vitamin B6Vitamin B6 | +243.5% |
| Contains more FolateFolate | +115.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +216% |
| Contains more Vitamin B3Vitamin B3 | +51.6% |
| Contains more Vitamin B5Vitamin B5 | +2036% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 4.082mg | 0.511mg | 397% |
| Polyunsaturated fat | 21.773g | 1.258g | 137% |
| Iron | 14.55mg | 4.44mg | 126% |
| Calcium | 975mg | 27mg | 95% |
| Fats | 49.67g | 2.43g | 73% |
| Magnesium | 351mg | 136mg | 51% |
| Monounsaturated fat | 18.759g | 0.445g | 46% |
| Vitamin B6 | 0.79mg | 0.23mg | 43% |
| Zinc | 7.75mg | 3.28mg | 41% |
| Selenium | 34.4µg | 11.7µg | 41% |
| Vitamin B1 | 0.791mg | 0.364mg | 36% |
| Phosphorus | 629mg | 401mg | 33% |
| Saturated fat | 6.957g | 0.406g | 30% |
| Manganese | 2.46mg | 2.983mg | 23% |
| Starch | 53.92g | 22% | |
| Vitamin B5 | 0.05mg | 1.068mg | 20% |
| Carbs | 23.45g | 70.19g | 16% |
| Vitamin B3 | 4.515mg | 6.843mg | 15% |
| Folate | 97µg | 45µg | 13% |
| Calories | 573kcal | 338kcal | 12% |
| Vitamin B2 | 0.247mg | 0.113mg | 10% |
| Protein | 17.73g | 14.57g | 6% |
| Choline | 25.6mg | 5% | |
| Vitamin E | 0.25mg | 0.79mg | 4% |
| Fiber | 11.8g | 10.7g | 4% |
| Vitamin K | 0µg | 3.6µg | 3% |
| Potassium | 468mg | 388mg | 2% |
| Net carbs | 11.65g | 59.49g | N/A |
| Sugar | 0.3g | 6.82g | N/A |
| Sodium | 11mg | 8mg | 0% |
| Tryptophan | 0.388mg | 0.132mg | 0% |
| Threonine | 0.736mg | 0.443mg | 0% |
| Isoleucine | 0.763mg | 0.552mg | 0% |
| Leucine | 1.358mg | 1.07mg | 0% |
| Lysine | 0.569mg | 0.409mg | 0% |
| Methionine | 0.586mg | 0.258mg | 0% |
| Phenylalanine | 0.94mg | 0.737mg | 0% |
| Valine | 0.99mg | 0.681mg | 0% |
| Histidine | 0.522mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +21.7% |
| Contains more FatsFats | +1944% |
| Contains more OtherOther | +149.2% |
| Contains more CarbsCarbs | +199.3% |
| Contains more WaterWater | +135% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4115.5% |
| Contains more Poly. FatPolyunsaturated fat | +1630.8% |
| Contains less Sat. FatSaturated fat | -94.2% |