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  6. Sesame vs. Spinach raw

Sesame vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between Sesame and Spinach raw

  • Sesame has more Copper, Iron, Calcium, Phosphorus, Manganese, Zinc, Magnesium, Selenium, and Vitamin B1, however, Spinach raw is richer in Vitamin K.
  • Sesame covers your daily Copper needs 439% more than Spinach raw.
  • Spinach raw has 34 times less Selenium than Sesame. Sesame has 34.4µg of Selenium, while Spinach raw has 1µg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Spinach, raw.

Infographic

Sesame vs Spinach raw 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
9
:
1
Spinach raw
Spinach raw
Contains more Calcium +884.8%
Contains more Iron +436.9%
Contains more Magnesium +344.3%
Contains more Phosphorus +1183.7%
Contains less Sodium -86.1%
Contains more Zinc +1362.3%
Contains more Copper +3040%
Contains more Manganese +174.2%
Contains more Selenium +3340%
Contains more Potassium +19.2%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +884.8%
Contains more Iron +436.9%
Contains more Magnesium +344.3%
Contains more Phosphorus +1183.7%
Contains less Sodium -86.1%
Contains more Zinc +1362.3%
Contains more Copper +3040%
Contains more Manganese +174.2%
Contains more Selenium +3340%
Contains more Potassium +19.2%

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
:
6
Spinach raw
Spinach raw
Contains more Vitamin B1 +914.1%
Contains more Vitamin B2 +30.7%
Contains more Vitamin B3 +523.6%
Contains more Vitamin B6 +305.1%
Contains more Vitamin A +104088.9%
Contains more Vitamin E +712%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +30%
Contains more Folate +100%
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B1 +914.1%
Contains more Vitamin B2 +30.7%
Contains more Vitamin B3 +523.6%
Contains more Vitamin B6 +305.1%
Contains more Vitamin A +104088.9%
Contains more Vitamin E +712%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +30%
Contains more Folate +100%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Spinach raw
Spinach raw
Contains more Protein +519.9%
Contains more Fats +12635.9%
Contains more Carbs +546%
Contains more Other +159.3%
Contains more Water +1848.8%
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
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +519.9%
Contains more Fats +12635.9%
Contains more Carbs +546%
Contains more Other +159.3%
Contains more Water +1848.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +187490%
Contains more Polyunsaturated fat +13095.8%
Contains less Saturated Fat -99.1%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +187490%
Contains more Polyunsaturated fat +13095.8%
Contains less Saturated Fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Spinach raw Opinion
Net carbs 11.65g 1.43g Sesame
Protein 17.73g 2.86g Sesame
Fats 49.67g 0.39g Sesame
Carbs 23.45g 3.63g Sesame
Calories 573kcal 23kcal Sesame
Fructose 0.15g Spinach raw
Sugar 0.3g 0.42g Sesame
Fiber 11.8g 2.2g Sesame
Calcium 975mg 99mg Sesame
Iron 14.55mg 2.71mg Sesame
Magnesium 351mg 79mg Sesame
Phosphorus 629mg 49mg Sesame
Potassium 468mg 558mg Spinach raw
Sodium 11mg 79mg Sesame
Zinc 7.75mg 0.53mg Sesame
Copper 4.082mg 0.13mg Sesame
Manganese 2.46mg 0.897mg Sesame
Selenium 34.4µg 1µg Sesame
Vitamin A 9IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 0.25mg 2.03mg Spinach raw
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.791mg 0.078mg Sesame
Vitamin B2 0.247mg 0.189mg Sesame
Vitamin B3 4.515mg 0.724mg Sesame
Vitamin B5 0.05mg 0.065mg Spinach raw
Vitamin B6 0.79mg 0.195mg Sesame
Folate 97µg 194µg Spinach raw
Vitamin K 0µg 482.9µg Spinach raw
Tryptophan 0.388mg 0.039mg Sesame
Threonine 0.736mg 0.122mg Sesame
Isoleucine 0.763mg 0.147mg Sesame
Leucine 1.358mg 0.223mg Sesame
Lysine 0.569mg 0.174mg Sesame
Methionine 0.586mg 0.053mg Sesame
Phenylalanine 0.94mg 0.129mg Sesame
Valine 0.99mg 0.161mg Sesame
Histidine 0.522mg 0.064mg Sesame
Saturated Fat 6.957g 0.063g Spinach raw
Monounsaturated Fat 18.759g 0.01g Sesame
Polyunsaturated fat 21.773g 0.165g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Spinach raw
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 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
50%
Sesame
181%
Spinach raw
Minerals Daily Need Coverage Score
348%
Sesame
45%
Spinach raw

Comparison summary

Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 6.894g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $3.8)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 68mg)
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

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.