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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

Sesame vs Wheat 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
9
:
1
Wheat
Contains more Calcium +10733.3%
Contains more Iron +726.7%
Contains more Magnesium +631.3%
Contains more Phosphorus +327.9%
Contains more Potassium +185.4%
Contains more Zinc +321.2%
Contains more Copper +1872%
Contains more Manganese +138.8%
Contains less Sodium -27.3%
Equal in Selenium - 31.9
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 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +10733.3%
Contains more Iron +726.7%
Contains more Magnesium +631.3%
Contains more Phosphorus +327.9%
Contains more Potassium +185.4%
Contains more Zinc +321.2%
Contains more Copper +1872%
Contains more Manganese +138.8%
Contains less Sodium -27.3%
Equal in Selenium - 31.9

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
11
:
0
Wheat
Contains more Vitamin A +125%
Contains more Vitamin B1 +732.6%
Contains more Vitamin B2 +723.3%
Contains more Vitamin B3 +95.9%
Contains more Vitamin B6 +1028.6%
Contains more Folate +781.8%
Equal in Vitamin E - 0.24
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 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +125%
Contains more Vitamin B1 +732.6%
Contains more Vitamin B2 +723.3%
Contains more Vitamin B3 +95.9%
Contains more Vitamin B6 +1028.6%
Contains more Folate +781.8%
Equal in Vitamin E - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
3
:
2
Wheat
Contains more Protein +210.5%
Contains more Fats +5884.3%
Contains more Other +555.9%
Contains more Carbs +17.7%
Contains more Water +1289.8%
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
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +210.5%
Contains more Fats +5884.3%
Contains more Other +555.9%
Contains more Carbs +17.7%
Contains more Water +1289.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
:
1
Wheat
Contains more Monounsaturated Fat +22232.1%
Contains more Polyunsaturated fat +8860.1%
Contains less Saturated Fat -98.9%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +22232.1%
Contains more Polyunsaturated fat +8860.1%
Contains less Saturated Fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sesame Wheat Opinion
Net carbs 11.65g 23.3g Wheat
Protein 17.73g 5.71g Sesame
Fats 49.67g 0.83g Sesame
Carbs 23.45g 27.6g Wheat
Calories 573kcal 132kcal Sesame
Sugar 0.3g 3.07g Sesame
Fiber 11.8g 4.3g Sesame
Calcium 975mg 9mg Sesame
Iron 14.55mg 1.76mg Sesame
Magnesium 351mg 48mg Sesame
Phosphorus 629mg 147mg Sesame
Potassium 468mg 164mg Sesame
Sodium 11mg 8mg Wheat
Zinc 7.75mg 1.84mg Sesame
Copper 4.082mg 0.207mg Sesame
Manganese 2.46mg 1.03mg Sesame
Selenium 34.4µg 31.9µg Sesame
Vitamin A 9IU 4IU Sesame
Vitamin E 0.25mg 0.24mg Sesame
Vitamin B1 0.791mg 0.095mg Sesame
Vitamin B2 0.247mg 0.03mg Sesame
Vitamin B3 4.515mg 2.305mg Sesame
Vitamin B5 0.05mg Sesame
Vitamin B6 0.79mg 0.07mg Sesame
Folate 97µg 11µg Sesame
Tryptophan 0.388mg 0.051mg Sesame
Threonine 0.736mg 0.172mg Sesame
Isoleucine 0.763mg 0.22mg Sesame
Leucine 1.358mg 0.432mg Sesame
Lysine 0.569mg 0.161mg Sesame
Methionine 0.586mg 0.097mg Sesame
Phenylalanine 0.94mg 0.3mg Sesame
Valine 0.99mg 0.267mg Sesame
Histidine 0.522mg 0.147mg Sesame
Trans Fat 0.002g Sesame
Saturated Fat 6.957g 0.077g Wheat
Monounsaturated Fat 18.759g 0.084g Sesame
Polyunsaturated fat 21.773g 0.243g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Wheat
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
9%
Wheat
Minerals Daily Need Coverage Score
348%
Sesame
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 6.88g)
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 lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.77g)
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)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.