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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 of 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.

Infographic

Sesame vs Spelt 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
Sesame
7
:
1
Spelt
Spelt
Contains more Calcium +3511.1%
Contains more Iron +227.7%
Contains more Magnesium +158.1%
Contains more Phosphorus +56.9%
Contains more Potassium +20.6%
Contains more Zinc +136.3%
Contains more Copper +698.8%
Contains less Sodium -27.3%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +3511.1%
Contains more Iron +227.7%
Contains more Magnesium +158.1%
Contains more Phosphorus +56.9%
Contains more Potassium +20.6%
Contains more Zinc +136.3%
Contains more Copper +698.8%
Contains less Sodium -27.3%

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
Sesame
5
:
5
Spelt
Spelt
Contains more Vitamin B1 +117.3%
Contains more Vitamin B2 +118.6%
Contains more Vitamin B6 +243.5%
Contains more Folate +115.6%
Contains more Vitamin A +11.1%
Contains more Vitamin E +216%
Contains more Vitamin B3 +51.6%
Contains more Vitamin B5 +2036%
Contains more Vitamin K +∞%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin B1 +117.3%
Contains more Vitamin B2 +118.6%
Contains more Vitamin B6 +243.5%
Contains more Folate +115.6%
Contains more Vitamin A +11.1%
Contains more Vitamin E +216%
Contains more Vitamin B3 +51.6%
Contains more Vitamin B5 +2036%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Spelt
Spelt
Contains more Protein +21.7%
Contains more Fats +1944%
Contains more Other +149.2%
Contains more Carbs +199.3%
Contains more Water +135%
Sesame
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
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Protein +21.7%
Contains more Fats +1944%
Contains more Other +149.2%
Contains more Carbs +199.3%
Contains more Water +135%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +4115.5%
Contains more Polyunsaturated fat +1630.8%
Contains less Saturated Fat -94.2%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +4115.5%
Contains more Polyunsaturated fat +1630.8%
Contains less Saturated Fat -94.2%

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 Spelt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Spelt Opinion
Net carbs 11.65g 59.49g Spelt
Protein 17.73g 14.57g Sesame
Fats 49.67g 2.43g Sesame
Carbs 23.45g 70.19g Spelt
Calories 573kcal 338kcal Sesame
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 0.3g 6.82g Sesame
Fiber 11.8g 10.7g Sesame
Calcium 975mg 27mg Sesame
Iron 14.55mg 4.44mg Sesame
Magnesium 351mg 136mg Sesame
Phosphorus 629mg 401mg Sesame
Potassium 468mg 388mg Sesame
Sodium 11mg 8mg Spelt
Zinc 7.75mg 3.28mg Sesame
Copper 4.082mg 0.511mg Sesame
Vitamin A 9IU 10IU Spelt
Vitamin E 0.25mg 0.79mg Spelt
Vitamin B1 0.791mg 0.364mg Sesame
Vitamin B2 0.247mg 0.113mg Sesame
Vitamin B3 4.515mg 6.843mg Spelt
Vitamin B5 0.05mg 1.068mg Spelt
Vitamin B6 0.79mg 0.23mg Sesame
Folate 97µg 45µg Sesame
Vitamin K 0µg 3.6µg Spelt
Tryptophan 0.388mg 0.132mg Sesame
Threonine 0.736mg 0.443mg Sesame
Isoleucine 0.763mg 0.552mg Sesame
Leucine 1.358mg 1.07mg Sesame
Lysine 0.569mg 0.409mg Sesame
Methionine 0.586mg 0.258mg Sesame
Phenylalanine 0.94mg 0.737mg Sesame
Valine 0.99mg 0.681mg Sesame
Histidine 0.522mg 0.36mg Sesame
Saturated Fat 6.957g 0.406g Spelt
Monounsaturated Fat 18.759g 0.445g Sesame
Polyunsaturated fat 21.773g 1.258g Sesame
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
50%
Sesame
35%
Spelt
Minerals Daily Need Coverage Score
372%
Sesame
92%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 6.551g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $4)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 6.52g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.