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Sesame vs. Teff — In-Depth Nutrition Comparison

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A recap on the differences between sesame and teff

  • Sesame has more copper, iron, calcium, fats, selenium, magnesium, zinc, and vitamin B1; however, teff is higher in manganese.
  • Sesame covers your daily copper needs 364% more than teff.
  • Teff contains 21 times less fats than sesame. Sesame contains 49.67g of fats, while teff contains 2.38g.
  • Teff has less saturated fat.

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

Infographic

Sesame vs Teff infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Sesame
Sesame
7
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
Teff
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more MagnesiumMagnesium +90.8%
Contains more CalciumCalcium +441.7%
Contains more IronIron +90.7%
Contains more CopperCopper +404%
Contains more ZincZinc +113.5%
Contains more PhosphorusPhosphorus +46.6%
Contains more SeleniumSelenium +681.8%
Contains more ManganeseManganese +275.6%
~equal in Potassium ~427mg
~equal in Sodium ~12mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Sesame
Sesame
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Teff
Teff
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin B1Vitamin B1 +102.8%
Contains more Vitamin B3Vitamin B3 +34.3%
Contains more Vitamin B6Vitamin B6 +63.9%
Contains more FolateFolate +∞%
Contains more Vitamin B5Vitamin B5 +1784%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.27mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Sesame Teff DV% diff.
Copper 4.082mg 0.81mg 364%
Manganese 2.46mg 9.24mg 295%
Polyunsaturated fat 21.773g 1.071g 138%
Iron 14.55mg 7.63mg 87%
Calcium 975mg 180mg 80%
Fats 49.67g 2.38g 73%
Selenium 34.4µg 4.4µg 55%
Monounsaturated fat 18.759g 0.589g 45%
Magnesium 351mg 184mg 40%
Zinc 7.75mg 3.63mg 37%
Vitamin B1 0.791mg 0.39mg 33%
Saturated fat 6.957g 0.449g 30%
Phosphorus 629mg 429mg 29%
Vitamin B6 0.79mg 0.482mg 24%
Folate 97µg 24%
Vitamin B5 0.05mg 0.942mg 18%
Carbs 23.45g 73.13g 17%
Fiber 11.8g 8g 15%
Starch 36.56g 15%
Calories 573kcal 367kcal 10%
Protein 17.73g 13.3g 9%
Omega-3 (ALA) 0.135g 8%
Vitamin B3 4.515mg 3.363mg 7%
Vitamin B2 0.247mg 0.27mg 2%
Vitamin K 0µg 1.9µg 2%
Choline 25.6mg 13.1mg 2%
Potassium 468mg 427mg 1%
Vitamin E 0.25mg 0.08mg 1%
Fructose 0.47g 1%
Protein per 100 calories 3.1g 3.6g N/A
Calories per 10 g protein 323kcal 276kcal N/A
Weight per 100 calories 17g 27g N/A
Unsaturated / Saturated Fat ratio 5.8 3.7 N/A
Net carbs 11.65g 65.13g N/A
Sugar 0.3g 1.84g N/A
Sodium 11mg 12mg 0%
Tryptophan 0.388mg 0.139mg 0%
Threonine 0.736mg 0.51mg 0%
Isoleucine 0.763mg 0.501mg 0%
Leucine 1.358mg 1.068mg 0%
Lysine 0.569mg 0.376mg 0%
Methionine 0.586mg 0.428mg 0%
Phenylalanine 0.94mg 0.698mg 0%
Valine 0.99mg 0.686mg 0%
Histidine 0.522mg 0.301mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
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
Teff
2
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 ProteinProtein +33.3%
Contains more FatsFats +1987%
Contains more CarbsCarbs +211.9%
Contains more WaterWater +88.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
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
Teff
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +3084.9%
Contains more Poly. FatPolyunsaturated fat +1933%
Contains less Sat. FatSaturated fat -93.5%

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/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.