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  6. Sesame vs. Watercress

Sesame vs. Watercress — In-Depth Nutrition Comparison

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The main differences between sesame and watercress

  • Sesame has more copper, iron, manganese, calcium, phosphorus, magnesium, zinc, and selenium; however, watercress has more vitamin K and vitamin A.
  • Daily need coverage for copper for sesame is 445% higher.
  • Watercress has 73 times less iron than sesame. Sesame has 14.55mg of iron, while watercress has 0.2mg.

Food types used in this article are Seeds, sesame seeds, whole, dried and Watercress, raw.

Infographic

Sesame vs Watercress 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +1571.4%
Contains more CalciumCalcium +712.5%
Contains more PotassiumPotassium +41.8%
Contains more IronIron +7175%
Contains more CopperCopper +5201.3%
Contains more ZincZinc +6945.5%
Contains more PhosphorusPhosphorus +948.3%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +908.2%
Contains more SeleniumSelenium +3722.2%

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
Sesame
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +778.9%
Contains more Vitamin B2Vitamin B2 +105.8%
Contains more Vitamin B3Vitamin B3 +2157.5%
Contains more Vitamin B6Vitamin B6 +512.4%
Contains more FolateFolate +977.8%
Contains more CholineCholine +184.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B5Vitamin B5 +520%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Watercress DV% diff.
Copper 4.082mg 0.077mg 445%
Vitamin K 0µg 250µg 208%
Iron 14.55mg 0.2mg 179%
Polyunsaturated fat 21.773g 0.035g 145%
Manganese 2.46mg 0.244mg 96%
Calcium 975mg 120mg 86%
Phosphorus 629mg 60mg 81%
Magnesium 351mg 21mg 79%
Fats 49.67g 0.1g 76%
Zinc 7.75mg 0.11mg 69%
Selenium 34.4µg 0.9µg 61%
Vitamin B1 0.791mg 0.09mg 58%
Vitamin B6 0.79mg 0.129mg 51%
Vitamin C 0mg 43mg 48%
Monounsaturated fat 18.759g 0.008g 47%
Fiber 11.8g 0.5g 45%
Saturated fat 6.957g 0.027g 32%
Protein 17.73g 2.3g 31%
Calories 573kcal 11kcal 28%
Vitamin B3 4.515mg 0.2mg 27%
Folate 97µg 9µg 22%
Vitamin A 0µg 160µg 18%
Vitamin B2 0.247mg 0.12mg 10%
Carbs 23.45g 1.29g 7%
Vitamin E 0.25mg 1mg 5%
Vitamin B5 0.05mg 0.31mg 5%
Potassium 468mg 330mg 4%
Choline 25.6mg 9mg 3%
Sodium 11mg 41mg 1%
Net carbs 11.65g 0.79g N/A
Sugar 0.3g 0.2g N/A
Tryptophan 0.388mg 0.03mg 0%
Threonine 0.736mg 0.133mg 0%
Isoleucine 0.763mg 0.093mg 0%
Leucine 1.358mg 0.166mg 0%
Lysine 0.569mg 0.134mg 0%
Methionine 0.586mg 0.02mg 0%
Phenylalanine 0.94mg 0.114mg 0%
Valine 0.99mg 0.137mg 0%
Histidine 0.522mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +670.9%
Contains more FatsFats +49570%
Contains more CarbsCarbs +1717.8%
Contains more OtherOther +271.7%
Contains more WaterWater +1927.9%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +234387.5%
Contains more Poly. FatPolyunsaturated fat +62108.6%
Contains less Sat. FatSaturated fat -99.6%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.