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Sesame vs Wheat - In-Depth Nutrition Comparison

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How are Sesame and Wheat different?

  • Sesame is higher in Copper, Iron, Calcium, Magnesium, Zinc, Vitamin B1, and Vitamin B6, however Wheat is richer in Selenium, and Manganese.
  • Daily need coverage for Copper from Sesame is 392% higher.
  • Sesame contains 29 times more Calcium than Wheat. While Sesame contains 975mg of Calcium, Wheat contains only 34mg.
  • Wheat has less Saturated Fat.

Seeds, sesame seeds, whole, dried and Wheat, durum are the varieties used in this article.

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Sesame vs Wheat infographic
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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
7
:
1
Wheat
Contains more Iron +313.4%
Contains more Calcium +2767.6%
Contains more Magnesium +143.8%
Contains more Copper +638.2%
Contains more Zinc +86.3%
Contains more Phosphorus +23.8%
Contains less Sodium -81.8%
Equal in Potassium - 431
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +313.4%
Contains more Calcium +2767.6%
Contains more Magnesium +143.8%
Contains more Copper +638.2%
Contains more Zinc +86.3%
Contains more Phosphorus +23.8%
Contains less Sodium -81.8%
Equal in Potassium - 431

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
7
:
2
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +88.8%
Contains more Vitamin B2 +104.1%
Contains more Vitamin B6 +88.5%
Contains more Folate +125.6%
Contains more Vitamin B3 +49.2%
Contains more Vitamin B5 +1770%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +88.8%
Contains more Vitamin B2 +104.1%
Contains more Vitamin B6 +88.5%
Contains more Folate +125.6%
Contains more Vitamin B3 +49.2%
Contains more Vitamin B5 +1770%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
37
Wheat
Mineral Summary Score
372
Sesame
100
Wheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
82%
Wheat
Carbohydrates
23%
Sesame
71%
Wheat
Fats
229%
Sesame
11%
Wheat

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 Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 6.503g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 50)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3.6)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sesame Wheat Opinion
Calories 573 339 Sesame
Protein 17.73 13.68 Sesame
Fats 49.67 2.47 Sesame
Vitamin C 0 0
Carbs 23.45 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 3.52 Sesame
Calcium 975 34 Sesame
Potassium 468 431 Sesame
Magnesium 351 144 Sesame
Sugar 0.3 Wheat
Fiber 11.8 Sesame
Copper 4.082 0.553 Sesame
Zinc 7.75 4.16 Sesame
Starch
Phosphorus 629 508 Sesame
Sodium 11 2 Wheat
Vitamin A 9 0 Sesame
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.419 Sesame
Vitamin B2 0.247 0.121 Sesame
Vitamin B3 4.515 6.738 Wheat
Vitamin B5 0.05 0.935 Wheat
Vitamin B6 0.79 0.419 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folate 97 43 Sesame
Trans Fat
Saturated Fat 6.957 0.454 Wheat
Monounsaturated Fat 18.759 0.344 Sesame
Polyunsaturated fat 21.773 0.978 Sesame
Tryptophan 0.388 0.176 Sesame
Threonine 0.736 0.366 Sesame
Isoleucine 0.763 0.533 Sesame
Leucine 1.358 0.934 Sesame
Lysine 0.569 0.303 Sesame
Methionine 0.586 0.221 Sesame
Phenylalanine 0.94 0.681 Sesame
Valine 0.99 0.594 Sesame
Histidine 0.522 0.322 Sesame
Fructose

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.