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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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
Contains
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Calcium
+441.7%
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Iron
+90.7%
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Magnesium
+90.8%
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Phosphorus
+46.6%
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Zinc
+113.5%
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Copper
+404%
Equal in Potassium - 427
Equal in Sodium - 12
Contains
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Calcium
+441.7%
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Iron
+90.7%
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Magnesium
+90.8%
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Phosphorus
+46.6%
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Zinc
+113.5%
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Copper
+404%
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
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Contains
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Vitamin E
+212.5%
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Vitamin B1
+102.8%
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Vitamin B3
+34.3%
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Vitamin B6
+63.9%
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Vitamin B5
+1784%
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Vitamin K
+∞%
Equal in Vitamin A - 9
Equal in Vitamin B2 - 0.27
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Vitamin E
+212.5%
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Vitamin B1
+102.8%
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Vitamin B3
+34.3%
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Vitamin B6
+63.9%
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Vitamin B5
+1784%
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Vitamin K
+∞%
Equal in Vitamin A - 9
Equal in Vitamin B2 - 0.27
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+33.3%
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Fats
+1987%
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Other
+88.2%
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Carbs
+211.9%
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Water
+88.1%
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Protein
+33.3%
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Fats
+1987%
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Other
+88.2%
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Carbs
+211.9%
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Water
+88.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+3084.9%
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Polyunsaturated fat
+1933%
Contains
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Saturated Fat
-93.5%
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Monounsaturated Fat
+3084.9%
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Polyunsaturated fat
+1933%
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Saturated Fat
-93.5%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Cholesterol |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in price |
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Lower in Sugar |
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Lower in Sodium |
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Rich in minerals |
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Rich in vitamins |
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All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 11.65g | 65.13g |
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Protein | 17.73g | 13.3g |
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Fats | 49.67g | 2.38g |
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Carbs | 23.45g | 73.13g |
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Calories | 573kcal | 367kcal |
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Starch | 36.56g |
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Fructose | 0.47g |
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Sugar | 0.3g | 1.84g |
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Fiber | 11.8g | 8g |
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Calcium | 975mg | 180mg |
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Iron | 14.55mg | 7.63mg |
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Magnesium | 351mg | 184mg |
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Phosphorus | 629mg | 429mg |
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Potassium | 468mg | 427mg |
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Sodium | 11mg | 12mg |
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Zinc | 7.75mg | 3.63mg |
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Copper | 4.082mg | 0.81mg |
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Vitamin A | 9IU | 9IU | |
Vitamin E | 0.25mg | 0.08mg |
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Vitamin B1 | 0.791mg | 0.39mg |
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Vitamin B2 | 0.247mg | 0.27mg |
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Vitamin B3 | 4.515mg | 3.363mg |
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Vitamin B5 | 0.05mg | 0.942mg |
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Vitamin B6 | 0.79mg | 0.482mg |
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Folate | 97µg |
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Vitamin K | 0µg | 1.9µg |
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Tryptophan | 0.388mg | 0.139mg |
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Threonine | 0.736mg | 0.51mg |
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Isoleucine | 0.763mg | 0.501mg |
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Leucine | 1.358mg | 1.068mg |
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Lysine | 0.569mg | 0.376mg |
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Methionine | 0.586mg | 0.428mg |
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Phenylalanine | 0.94mg | 0.698mg |
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Valine | 0.99mg | 0.686mg |
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Histidine | 0.522mg | 0.301mg |
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Saturated Fat | 6.957g | 0.449g |
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Monounsaturated Fat | 18.759g | 0.589g |
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Polyunsaturated fat | 21.773g | 1.071g |
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Omega-3 - ALA | 0.135g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
50%

33%

Minerals Daily Need Coverage Score
372%

133%

Comparison summary
Which food is lower in Cholesterol?

Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?

Teff is lower in Saturated Fat (difference - 6.508g)
Which food is lower in glycemic index?

Teff is lower in glycemic index (difference - 0)
Which food is cheaper?

Teff is cheaper (difference - $4)
Which food is lower in Sugar?

Sesame is lower in Sugar (difference - 1.54g)
Which food contains less Sodium?

Sesame contains less Sodium (difference - 1mg)
Which food is richer in minerals?

Sesame is relatively richer in minerals
Which food is richer in vitamins?

Sesame is relatively richer in vitamins