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  6. Sesame vs. Spelt

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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
8
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%
Spelt
Spelt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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.
Sesame
Sesame
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Spelt
Spelt
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
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 Vitamin EVitamin E +216%
Contains more Vitamin B3Vitamin B3 +51.6%
Contains more Vitamin B5Vitamin B5 +2036%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Spelt 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%
Fiber 11.8g 10.7g 4%
Vitamin E 0.25mg 0.79mg 4%
Vitamin K 0µg 3.6µg 3%
Potassium 468mg 388mg 2%
Protein per 100 calories 3.1g 4.3g N/A
Calories per 10 g protein 323kcal 232kcal N/A
Weight per 100 calories 17g 30g N/A
Unsaturated / Saturated Fat ratio 5.8 4.2 N/A
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
Sesame
Sesame
3
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
Spelt
2
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 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
Sesame
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
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +4115.5%
Contains more Poly. FatPolyunsaturated fat +1630.8%
Contains less Sat. FatSaturated fat -94.2%

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. 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.