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Sesame vs. Tamarind — In-Depth Nutrition Comparison

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A recap on differences between sesame and tamarind

  • Tamarind has less copper, iron, calcium, phosphorus, zinc, magnesium, selenium, vitamin B6, and vitamin B1.
  • Sesame covers your daily copper needs 444% more than tamarind.
  • Tamarind contains 78 times less zinc than sesame. Sesame contains 7.75mg of zinc, while tamarind contains 0.1mg.
  • Tamarind has less saturated fat.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Tamarinds, raw.

Infographic

Sesame vs Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more MagnesiumMagnesium +281.5%
Contains more CalciumCalcium +1217.6%
Contains more IronIron +419.6%
Contains more CopperCopper +4646.5%
Contains more ZincZinc +7650%
Contains more PhosphorusPhosphorus +456.6%
Contains less SodiumSodium -60.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2546.2%
Contains more PotassiumPotassium +34.2%

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
7
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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +84.8%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +133%
Contains more Vitamin B6Vitamin B6 +1097%
Contains more FolateFolate +592.9%
Contains more CholineCholine +197.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +186%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more ProteinProtein +533.2%
Contains more FatsFats +8178.3%
Contains more OtherOther +65.2%
Contains more CarbsCarbs +166.5%
Contains more WaterWater +569.5%

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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains more Mono. FatMonounsaturated fat +10264.1%
Contains more Poly. FatPolyunsaturated fat +36803.4%
Contains less Sat. FatSaturated fat -96.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Tamarind
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 Tamarind DV% diff.
Copper 4.082mg 0.086mg 444%
Iron 14.55mg 2.8mg 147%
Polyunsaturated fat 21.773g 0.059g 145%
Manganese 2.46mg 107%
Calcium 975mg 74mg 90%
Fats 49.67g 0.6g 75%
Phosphorus 629mg 113mg 74%
Zinc 7.75mg 0.1mg 70%
Magnesium 351mg 92mg 62%
Selenium 34.4µg 1.3µg 60%
Vitamin B6 0.79mg 0.066mg 56%
Monounsaturated fat 18.759g 0.181g 46%
Protein 17.73g 2.8g 30%
Vitamin B1 0.791mg 0.428mg 30%
Saturated fat 6.957g 0.272g 30%
Fiber 11.8g 5.1g 27%
Folate 97µg 14µg 21%
Calories 573kcal 239kcal 17%
Vitamin B3 4.515mg 1.938mg 16%
Carbs 23.45g 62.5g 13%
Vitamin B2 0.247mg 0.152mg 7%
Potassium 468mg 628mg 5%
Vitamin C 0mg 3.5mg 4%
Choline 25.6mg 8.6mg 3%
Vitamin B5 0.05mg 0.143mg 2%
Vitamin K 0µg 2.8µg 2%
Vitamin E 0.25mg 0.1mg 1%
Sodium 11mg 28mg 1%
Net carbs 11.65g 57.4g N/A
Sugar 0.3g 38.8g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.388mg 0.018mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0.139mg 0%
Methionine 0.586mg 0.014mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Tamarind
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
18%
Tamarind
Minerals Daily Need Coverage Score
348%
Sesame
34%
Tamarind

Comparison summary

Which food is lower in Saturated fat?
Tamarind
Tamarind is lower in Saturated fat (difference - 6.685g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 23)
Which food is cheaper?
Tamarind
Tamarind is cheaper (difference - $1)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 38.5g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 17mg)
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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.