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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, and selenium; however, spinach raw is richer in vitamin K and vitamin A.
  • 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
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +344.3%
Contains more CalciumCalcium +884.8%
Contains more IronIron +436.9%
Contains more CopperCopper +3040%
Contains more ZincZinc +1362.3%
Contains more PhosphorusPhosphorus +1183.7%
Contains less SodiumSodium -86.1%
Contains more ManganeseManganese +174.2%
Contains more SeleniumSelenium +3340%
Contains more PotassiumPotassium +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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +914.1%
Contains more Vitamin B2Vitamin B2 +30.7%
Contains more Vitamin B3Vitamin B3 +523.6%
Contains more Vitamin B6Vitamin B6 +305.1%
Contains more CholineCholine +32.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +712%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
4
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
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 ProteinProtein +519.9%
Contains more FatsFats +12635.9%
Contains more CarbsCarbs +546%
Contains more OtherOther +159.3%
Contains more WaterWater +1848.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +187490%
Contains more Poly. FatPolyunsaturated fat +13095.8%
Contains less Sat. FatSaturated 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 DV% diff.
Copper 4.082mg 0.13mg 439%
Vitamin K 0µg 482.9µg 402%
Iron 14.55mg 2.71mg 148%
Polyunsaturated fat 21.773g 0.165g 144%
Calcium 975mg 99mg 88%
Phosphorus 629mg 49mg 83%
Fats 49.67g 0.39g 76%
Manganese 2.46mg 0.897mg 68%
Zinc 7.75mg 0.53mg 66%
Magnesium 351mg 79mg 65%
Selenium 34.4µg 1µg 61%
Vitamin B1 0.791mg 0.078mg 59%
Vitamin A 0µg 469µg 52%
Monounsaturated fat 18.759g 0.01g 47%
Vitamin B6 0.79mg 0.195mg 46%
Fiber 11.8g 2.2g 38%
Saturated fat 6.957g 0.063g 31%
Vitamin C 0mg 28.1mg 31%
Protein 17.73g 2.86g 30%
Calories 573kcal 23kcal 28%
Folate 97µg 194µg 24%
Vitamin B3 4.515mg 0.724mg 24%
Vitamin E 0.25mg 2.03mg 12%
Carbs 23.45g 3.63g 7%
Vitamin B2 0.247mg 0.189mg 4%
Potassium 468mg 558mg 3%
Sodium 11mg 79mg 3%
Choline 25.6mg 19.3mg 1%
Net carbs 11.65g 1.43g N/A
Sugar 0.3g 0.42g N/A
Vitamin B5 0.05mg 0.065mg 0%
Tryptophan 0.388mg 0.039mg 0%
Threonine 0.736mg 0.122mg 0%
Isoleucine 0.763mg 0.147mg 0%
Leucine 1.358mg 0.223mg 0%
Lysine 0.569mg 0.174mg 0%
Methionine 0.586mg 0.053mg 0%
Phenylalanine 0.94mg 0.129mg 0%
Valine 0.99mg 0.161mg 0%
Histidine 0.522mg 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Sesame
137%
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.