Sesame vs. Wheat — In-Depth Nutrition Comparison
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Important differences between sesame and wheat
- Wheat has less copper, iron, calcium, magnesium, phosphorus, manganese, vitamin B1, vitamin B6, and zinc.
- Sesame's daily need coverage for copper is 431% more.
- Sesame has 108 times more calcium than wheat. Sesame has 975mg of calcium, while wheat has 9mg.
- Wheat is lower in saturated fat.
The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Wheat, KAMUT khorasan, cooked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +631.3% |
| Contains more CalciumCalcium | +10733.3% |
| Contains more PotassiumPotassium | +185.4% |
| Contains more IronIron | +726.7% |
| Contains more CopperCopper | +1872% |
| Contains more ZincZinc | +321.2% |
| Contains more PhosphorusPhosphorus | +327.9% |
| Contains more ManganeseManganese | +138.8% |
| Contains less SodiumSodium | -27.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +732.6% |
| Contains more Vitamin B2Vitamin B2 | +723.3% |
| Contains more Vitamin B3Vitamin B3 | +95.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1028.6% |
| Contains more FolateFolate | +781.8% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 4.082mg | 0.207mg | 431% |
| Iron | 14.55mg | 1.76mg | 160% |
| Polyunsaturated fat | 21.773g | 0.243g | 144% |
| Calcium | 975mg | 9mg | 97% |
| Fats | 49.67g | 0.83g | 75% |
| Magnesium | 351mg | 48mg | 72% |
| Phosphorus | 629mg | 147mg | 69% |
| Manganese | 2.46mg | 1.03mg | 62% |
| Vitamin B1 | 0.791mg | 0.095mg | 58% |
| Vitamin B6 | 0.79mg | 0.07mg | 55% |
| Zinc | 7.75mg | 1.84mg | 54% |
| Monounsaturated fat | 18.759g | 0.084g | 47% |
| Saturated fat | 6.957g | 0.077g | 31% |
| Fiber | 11.8g | 4.3g | 30% |
| Protein | 17.73g | 5.71g | 24% |
| Folate | 97µg | 11µg | 22% |
| Calories | 573kcal | 132kcal | 22% |
| Vitamin B2 | 0.247mg | 0.03mg | 17% |
| Vitamin B3 | 4.515mg | 2.305mg | 14% |
| Potassium | 468mg | 164mg | 9% |
| Selenium | 34.4µg | 31.9µg | 5% |
| Choline | 25.6mg | 5% | |
| Vitamin B5 | 0.05mg | 1% | |
| Carbs | 23.45g | 27.6g | 1% |
| Net carbs | 11.65g | 23.3g | N/A |
| Sugar | 0.3g | 3.07g | N/A |
| Sodium | 11mg | 8mg | 0% |
| Vitamin E | 0.25mg | 0.24mg | 0% |
| Trans fat | 0.002g | N/A | |
| Tryptophan | 0.388mg | 0.051mg | 0% |
| Threonine | 0.736mg | 0.172mg | 0% |
| Isoleucine | 0.763mg | 0.22mg | 0% |
| Leucine | 1.358mg | 0.432mg | 0% |
| Lysine | 0.569mg | 0.161mg | 0% |
| Methionine | 0.586mg | 0.097mg | 0% |
| Phenylalanine | 0.94mg | 0.3mg | 0% |
| Valine | 0.99mg | 0.267mg | 0% |
| Histidine | 0.522mg | 0.147mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +210.5% |
| Contains more FatsFats | +5884.3% |
| Contains more OtherOther | +555.9% |
| Contains more CarbsCarbs | +17.7% |
| Contains more WaterWater | +1289.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +22232.1% |
| Contains more Poly. FatPolyunsaturated fat | +8860.1% |
| Contains less Sat. FatSaturated fat | -98.9% |
