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Sesame vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between sesame and teff?

  • Teff has less copper, iron, calcium, phosphorus, magnesium, zinc, vitamin B6, vitamin B1, fiber, and vitamin B3 than sesame.
  • Sesame's daily need coverage for copper is 428% higher.
  • Sesame has 20 times more calcium than teff. Sesame has 975mg of calcium, while teff has 49mg.

We used Seeds, sesame seeds, whole, dried and Teff, cooked types in this comparison.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Teff
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more MagnesiumMagnesium +602%
Contains more CalciumCalcium +1889.8%
Contains more PotassiumPotassium +337.4%
Contains more IronIron +609.8%
Contains more CopperCopper +1706.2%
Contains more ZincZinc +598.2%
Contains more PhosphorusPhosphorus +424.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -27.3%
Contains more ManganeseManganese +16.3%

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
8
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%
Teff
0
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% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +332.2%
Contains more Vitamin B2Vitamin B2 +648.5%
Contains more Vitamin B3Vitamin B3 +396.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +714.4%
Contains more FolateFolate +438.9%
Contains more CholineCholine +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Teff DV% diff.
Copper 4.082mg 0.226mg 428%
Iron 14.55mg 2.05mg 156%
Polyunsaturated fat 21.773g 145%
Calcium 975mg 49mg 93%
Fats 49.67g 0.65g 75%
Phosphorus 629mg 120mg 73%
Magnesium 351mg 50mg 72%
Selenium 34.4µg 63%
Zinc 7.75mg 1.11mg 60%
Vitamin B6 0.79mg 0.097mg 53%
Vitamin B1 0.791mg 0.183mg 51%
Monounsaturated fat 18.759g 47%
Fiber 11.8g 2.8g 36%
Saturated fat 6.957g 32%
Protein 17.73g 3.87g 28%
Calories 573kcal 101kcal 24%
Vitamin B3 4.515mg 0.909mg 23%
Folate 97µg 18µg 20%
Manganese 2.46mg 2.86mg 17%
Vitamin B2 0.247mg 0.033mg 16%
Potassium 468mg 107mg 11%
Choline 25.6mg 5%
Vitamin E 0.25mg 2%
Carbs 23.45g 19.86g 1%
Vitamin B5 0.05mg 1%
Net carbs 11.65g 17.06g N/A
Sugar 0.3g N/A
Sodium 11mg 8mg 0%
Tryptophan 0.388mg 0.041mg 0%
Threonine 0.736mg 0.149mg 0%
Isoleucine 0.763mg 0.146mg 0%
Leucine 1.358mg 0.311mg 0%
Lysine 0.569mg 0.109mg 0%
Methionine 0.586mg 0.125mg 0%
Phenylalanine 0.94mg 0.203mg 0%
Valine 0.99mg 0.2mg 0%
Histidine 0.522mg 0.088mg 0%

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
Teff
1
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more ProteinProtein +358.1%
Contains more FatsFats +7541.5%
Contains more CarbsCarbs +18.1%
Contains more OtherOther +546.4%
Contains more WaterWater +1497.7%

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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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.