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Sesame vs Teff - In-Depth Nutrition Comparison

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A recap on differences between Sesame and Teff

  • Sesame has more Copper, Iron, Calcium, Selenium, Magnesium, Zinc, Vitamin B1 and Phosphorus, however Teff is higher in Manganese.
  • Sesame covers your daily Copper needs 364% more than Teff.
  • Teff contains 15 times less Saturated Fat than Sesame. Sesame contains 6.957g of Saturated Fat, while Teff contains 0.449g.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Teff, uncooked.

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Sesame vs Teff infographic
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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
8
:
0
Teff
Contains more Iron +90.7%
Contains more Calcium +441.7%
Contains more Magnesium +90.8%
Contains more Copper +404%
Contains more Zinc +113.5%
Contains more Phosphorus +46.6%
Equal in Potassium - 427
Equal in Sodium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Contains more Iron +90.7%
Contains more Calcium +441.7%
Contains more Magnesium +90.8%
Contains more Copper +404%
Contains more Zinc +113.5%
Contains more Phosphorus +46.6%
Equal in Potassium - 427
Equal in Sodium - 12

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
8
:
3
Teff
Contains more Vitamin E +212.5%
Contains more Vitamin B1 +102.8%
Contains more Vitamin B3 +34.3%
Contains more Vitamin B6 +63.9%
Contains more Vitamin B5 +1784%
Contains more Vitamin K +∞%
Equal in Vitamin A - 9
Equal in Vitamin B2 - 0.27
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Contains more Vitamin E +212.5%
Contains more Vitamin B1 +102.8%
Contains more Vitamin B3 +34.3%
Contains more Vitamin B6 +63.9%
Contains more Vitamin B5 +1784%
Contains more Vitamin K +∞%
Equal in Vitamin A - 9
Equal in Vitamin B2 - 0.27

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
50
Sesame
33
Teff
Mineral Summary Score
372
Sesame
133
Teff

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
106%
Sesame
80%
Teff
Carbohydrates
23%
Sesame
73%
Teff
Fats
229%
Sesame
11%
Teff

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Teff
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 6.508g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 57)
Which food is cheaper?
Teff
Teff is cheaper (difference - $4)
Which food contains less Sugars?
Sesame
Sesame contains less Sugars (difference - 1.54g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sesame Teff Opinion
Calories 573 367 Sesame
Protein 17.73 13.3 Sesame
Fats 49.67 2.38 Sesame
Vitamin C 0 Sesame
Carbs 23.45 73.13 Teff
Cholesterol 0 Teff
Vitamin D 0 Sesame
Iron 14.55 7.63 Sesame
Calcium 975 180 Sesame
Potassium 468 427 Sesame
Magnesium 351 184 Sesame
Sugars 0.3 1.84 Sesame
Fiber 11.8 8 Sesame
Copper 4.082 0.81 Sesame
Zinc 7.75 3.63 Sesame
Starch 36.56 Teff
Phosphorus 629 429 Sesame
Sodium 11 12 Sesame
Vitamin A 9 9
Vitamin E 0.25 0.08 Sesame
Vitamin D 0 Sesame
Vitamin B1 0.791 0.39 Sesame
Vitamin B2 0.247 0.27 Teff
Vitamin B3 4.515 3.363 Sesame
Vitamin B5 0.05 0.942 Teff
Vitamin B6 0.79 0.482 Sesame
Vitamin B12 0 Sesame
Vitamin K 0 1.9 Teff
Folate 97 Sesame
Trans Fat
Saturated Fat 6.957 0.449 Teff
Monounsaturated Fat 18.759 0.589 Sesame
Polyunsaturated fat 21.773 1.071 Sesame
Tryptophan 0.388 0.139 Sesame
Threonine 0.736 0.51 Sesame
Isoleucine 0.763 0.501 Sesame
Leucine 1.358 1.068 Sesame
Lysine 0.569 0.376 Sesame
Methionine 0.586 0.428 Sesame
Phenylalanine 0.94 0.698 Sesame
Valine 0.99 0.686 Sesame
Histidine 0.522 0.301 Sesame
Fructose 0.47 Teff

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.