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  6. Sesame vs. Vegetable

Sesame vs. Vegetable — In-Depth Nutrition Comparison

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What are the differences between Sesame and Vegetable?

  • Sesame is richer than Vegetable in Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Zinc, Selenium, Vitamin B1, and Vitamin B6.
  • Sesame's daily need coverage for Copper is 444% more.
  • Sesame has 115 times more Selenium than Vegetable. While Sesame has 34.4µg of Selenium, Vegetable has only 0.3µg.

We used Seeds, sesame seeds, whole, dried and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

Infographic

Sesame vs Vegetable 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
Sesame
10
:
0
Vegetable
Vegetable
Contains more Calcium +3800%
Contains more Iron +1674.4%
Contains more Magnesium +1495.5%
Contains more Phosphorus +1133.3%
Contains more Potassium +176.9%
Contains less Sodium -68.6%
Contains more Zinc +1481.6%
Contains more Copper +4818.1%
Contains more Manganese +549.1%
Contains more Selenium +11366.7%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +3800%
Contains more Iron +1674.4%
Contains more Magnesium +1495.5%
Contains more Phosphorus +1133.3%
Contains more Potassium +176.9%
Contains less Sodium -68.6%
Contains more Zinc +1481.6%
Contains more Copper +4818.1%
Contains more Manganese +549.1%
Contains more Selenium +11366.7%

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
Sesame
5
:
5
Vegetable
Vegetable
Contains more Vitamin B1 +1014.1%
Contains more Vitamin B2 +105.8%
Contains more Vitamin B3 +430.6%
Contains more Vitamin B6 +967.6%
Contains more Folate +410.5%
Contains more Vitamin A +47422.2%
Contains more Vitamin E +52%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +202%
Contains more Vitamin K +∞%
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin B1 +1014.1%
Contains more Vitamin B2 +105.8%
Contains more Vitamin B3 +430.6%
Contains more Vitamin B6 +967.6%
Contains more Folate +410.5%
Contains more Vitamin A +47422.2%
Contains more Vitamin E +52%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +202%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Vegetable
Vegetable
Contains more Protein +519.9%
Contains more Fats +33013.3%
Contains more Carbs +79.1%
Contains more Other +565.7%
Contains more Water +1674.6%
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
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Protein +519.9%
Contains more Fats +33013.3%
Contains more Carbs +79.1%
Contains more Other +565.7%
Contains more Water +1674.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +187490%
Contains more Polyunsaturated fat +30140.3%
Contains less Saturated Fat -99.6%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +187490%
Contains more Polyunsaturated fat +30140.3%
Contains less Saturated Fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Vegetable
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Vegetable Opinion
Net carbs 11.65g 8.69g Sesame
Protein 17.73g 2.86g Sesame
Fats 49.67g 0.15g Sesame
Carbs 23.45g 13.09g Sesame
Calories 573kcal 65kcal Sesame
Sugar 0.3g 3.12g Sesame
Fiber 11.8g 4.4g Sesame
Calcium 975mg 25mg Sesame
Iron 14.55mg 0.82mg Sesame
Magnesium 351mg 22mg Sesame
Phosphorus 629mg 51mg Sesame
Potassium 468mg 169mg Sesame
Sodium 11mg 35mg Sesame
Zinc 7.75mg 0.49mg Sesame
Copper 4.082mg 0.083mg Sesame
Manganese 2.46mg 0.379mg Sesame
Selenium 34.4µg 0.3µg Sesame
Vitamin A 9IU 4277IU Vegetable
Vitamin A RAE 0µg 214µg Vegetable
Vitamin E 0.25mg 0.38mg Vegetable
Vitamin C 0mg 3.2mg Vegetable
Vitamin B1 0.791mg 0.071mg Sesame
Vitamin B2 0.247mg 0.12mg Sesame
Vitamin B3 4.515mg 0.851mg Sesame
Vitamin B5 0.05mg 0.151mg Vegetable
Vitamin B6 0.79mg 0.074mg Sesame
Folate 97µg 19µg Sesame
Vitamin K 0µg 23.5µg Vegetable
Tryptophan 0.388mg 0.029mg Sesame
Threonine 0.736mg 0.115mg Sesame
Isoleucine 0.763mg 0.139mg Sesame
Leucine 1.358mg 0.19mg Sesame
Lysine 0.569mg 0.17mg Sesame
Methionine 0.586mg 0.034mg Sesame
Phenylalanine 0.94mg 0.12mg Sesame
Valine 0.99mg 0.149mg Sesame
Histidine 0.522mg 0.073mg Sesame
Saturated Fat 6.957g 0.031g Vegetable
Monounsaturated Fat 18.759g 0.01g Sesame
Polyunsaturated fat 21.773g 0.072g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Vegetable
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
36%
Vegetable
Minerals Daily Need Coverage Score
348%
Sesame
19%
Vegetable

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 6.926g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 66)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $3.5)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.82g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 24mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.