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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.

Infographic

Sesame vs Teff 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
Sesame
8
:
0
Teff
Teff
Contains more Calcium +441.7%
Contains more Iron +90.7%
Contains more Magnesium +90.8%
Contains more Phosphorus +46.6%
Contains more Zinc +113.5%
Contains more Copper +404%
Equal in Potassium - 427
Equal in Sodium - 12
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains more Calcium +441.7%
Contains more Iron +90.7%
Contains more Magnesium +90.8%
Contains more Phosphorus +46.6%
Contains more Zinc +113.5%
Contains more 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
Sesame
Sesame
8
:
3
Teff
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
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Teff
Teff
Contains more Protein +33.3%
Contains more Fats +1987%
Contains more Other +88.2%
Contains more Carbs +211.9%
Contains more Water +88.1%
Sesame
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
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more Protein +33.3%
Contains more Fats +1987%
Contains more Other +88.2%
Contains more Carbs +211.9%
Contains more Water +88.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Teff
Teff
Contains more Monounsaturated Fat +3084.9%
Contains more Polyunsaturated fat +1933%
Contains less Saturated Fat -93.5%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +3084.9%
Contains more Polyunsaturated fat +1933%
Contains less 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.
Sesame Teff
Lower in Cholesterol ok
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
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sesame Teff Opinion
Net carbs 11.65g 65.13g Teff
Protein 17.73g 13.3g Sesame
Fats 49.67g 2.38g Sesame
Carbs 23.45g 73.13g Teff
Calories 573kcal 367kcal Sesame
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 0.3g 1.84g Sesame
Fiber 11.8g 8g Sesame
Calcium 975mg 180mg Sesame
Iron 14.55mg 7.63mg Sesame
Magnesium 351mg 184mg Sesame
Phosphorus 629mg 429mg Sesame
Potassium 468mg 427mg Sesame
Sodium 11mg 12mg Sesame
Zinc 7.75mg 3.63mg Sesame
Copper 4.082mg 0.81mg Sesame
Vitamin A 9IU 9IU
Vitamin E 0.25mg 0.08mg Sesame
Vitamin B1 0.791mg 0.39mg Sesame
Vitamin B2 0.247mg 0.27mg Teff
Vitamin B3 4.515mg 3.363mg Sesame
Vitamin B5 0.05mg 0.942mg Teff
Vitamin B6 0.79mg 0.482mg Sesame
Folate 97µg Sesame
Vitamin K 0µg 1.9µg Teff
Tryptophan 0.388mg 0.139mg Sesame
Threonine 0.736mg 0.51mg Sesame
Isoleucine 0.763mg 0.501mg Sesame
Leucine 1.358mg 1.068mg Sesame
Lysine 0.569mg 0.376mg Sesame
Methionine 0.586mg 0.428mg Sesame
Phenylalanine 0.94mg 0.698mg Sesame
Valine 0.99mg 0.686mg Sesame
Histidine 0.522mg 0.301mg Sesame
Saturated Fat 6.957g 0.449g Teff
Monounsaturated Fat 18.759g 0.589g Sesame
Polyunsaturated fat 21.773g 1.071g Sesame
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

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

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%
Sesame
33%
Teff
Minerals Daily Need Coverage Score
372%
Sesame
133%
Teff

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 - 0)
Which food is cheaper?
Teff
Teff is cheaper (difference - $4)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.