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Sesame vs. Tortilla — In-Depth Nutrition Comparison

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What are the main differences between Sesame and Tortilla?

  • Tortilla has less Copper, Iron, Manganese, Calcium, Magnesium, Phosphorus, Zinc, Vitamin B6, Fiber, and Vitamin B1 than Sesame.
  • Sesame's daily need coverage for Copper is 442% higher.
  • Sesame has 24 times more Zinc than Tortilla. Sesame has 7.75mg of Zinc, while Tortilla has 0.32mg.

We used Seeds, sesame seeds, whole, dried and Tortilla, includes plain and from mutton sandwich (Navajo) types in this comparison.

Infographic

Sesame vs Tortilla 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
10
:
Contains more Calcium +1292.9%
Contains more Iron +281.9%
Contains more Magnesium +1747.4%
Contains more Phosphorus +330.8%
Contains more Potassium +345.7%
Contains less Sodium -97.7%
Contains more Zinc +2321.9%
Contains more Copper +3902%
Contains more Manganese +817.9%
Contains more Selenium +107.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 143% 14% 63% 10% 63% 9% 34% 35% 91%
Contains more Calcium +1292.9%
Contains more Iron +281.9%
Contains more Magnesium +1747.4%
Contains more Phosphorus +330.8%
Contains more Potassium +345.7%
Contains less Sodium -97.7%
Contains more Zinc +2321.9%
Contains more Copper +3902%
Contains more Manganese +817.9%
Contains more Selenium +107.2%

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
:
Contains more Vitamin E +31.6%
Contains more Vitamin B1 +113.8%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B6 +1216.7%
Contains more Vitamin B5 +240%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.125
Equal in Folate - 98
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 93% 27% 78% 11% 14% 74% 0% 1%
Contains more Vitamin E +31.6%
Contains more Vitamin B1 +113.8%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B6 +1216.7%
Contains more Vitamin B5 +240%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.125
Equal in Folate - 98

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +143.5%
Contains more Fats +5128.4%
Contains more Other +138.5%
Contains more Carbs +113%
Contains more Water +752%
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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more Protein +143.5%
Contains more Fats +5128.4%
Contains more Other +138.5%
Contains more Carbs +113%
Contains more Water +752%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +10040%
Contains more Polyunsaturated fat +5468.5%
Contains less Saturated Fat -95.7%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
34% 21% 45%
Saturated Fat: 0.296 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.391 g
Contains more Monounsaturated Fat +10040%
Contains more Polyunsaturated fat +5468.5%
Contains less Saturated Fat -95.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Tortilla
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 Tortilla Opinion
Net carbs 11.65g 47.54g Tortilla
Protein 17.73g 7.28g Sesame
Fats 49.67g 0.95g Sesame
Carbs 23.45g 49.94g Tortilla
Calories 573kcal 237kcal Sesame
Starch 43.02g Tortilla
Sugar 0.3g 2.75g Sesame
Fiber 11.8g 2.4g Sesame
Calcium 975mg 70mg Sesame
Iron 14.55mg 3.81mg Sesame
Magnesium 351mg 19mg Sesame
Phosphorus 629mg 146mg Sesame
Potassium 468mg 105mg Sesame
Sodium 11mg 482mg Sesame
Zinc 7.75mg 0.32mg Sesame
Copper 4.082mg 0.102mg Sesame
Manganese 2.46mg 0.268mg Sesame
Selenium 34.4µg 16.6µg Sesame
Vitamin A 9IU Sesame
Vitamin E 0.25mg 0.19mg Sesame
Vitamin B1 0.791mg 0.37mg Sesame
Vitamin B2 0.247mg 0.114mg Sesame
Vitamin B3 4.515mg 4.125mg Sesame
Vitamin B5 0.05mg 0.17mg Tortilla
Vitamin B6 0.79mg 0.06mg Sesame
Folate 97µg 98µg Tortilla
Vitamin K 0µg 0.4µg Tortilla
Tryptophan 0.388mg 0.06mg Sesame
Threonine 0.736mg 0.182mg Sesame
Isoleucine 0.763mg 0.286mg Sesame
Leucine 1.358mg 0.53mg Sesame
Lysine 0.569mg 0.157mg Sesame
Methionine 0.586mg 0.122mg Sesame
Phenylalanine 0.94mg 0.375mg Sesame
Valine 0.99mg 0.326mg Sesame
Histidine 0.522mg 0.165mg Sesame
Saturated Fat 6.957g 0.296g Tortilla
Monounsaturated Fat 18.759g 0.185g Sesame
Polyunsaturated fat 21.773g 0.391g Sesame
Omega-3 - ALA 0.019g Tortilla

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Tortilla
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Sesame
25%
Tortilla
Minerals Daily Need Coverage Score
348%
Sesame
48%
Tortilla

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Tortilla
Tortilla is lower in Saturated Fat (difference - 6.661g)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 52)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $4)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.45g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 471mg)
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

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.