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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
Contains more Calcium +2767.6%
Contains more Iron +313.4%
Contains more Magnesium +143.8%
Contains more Phosphorus +23.8%
Contains more Zinc +86.3%
Contains more Copper +638.2%
Contains less Sodium -81.8%
Equal in Potassium - 431
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +2767.6%
Contains more Iron +313.4%
Contains more Magnesium +143.8%
Contains more Phosphorus +23.8%
Contains more Zinc +86.3%
Contains more Copper +638.2%
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
:
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 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 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
3
:
Contains more Protein +29.6%
Contains more Fats +1910.9%
Contains more Other +150.6%
Contains more Carbs +203.3%
Contains more Water +133.3%
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +29.6%
Contains more Fats +1910.9%
Contains more Other +150.6%
Contains more Carbs +203.3%
Contains more Water +133.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
:
Contains more Monounsaturated Fat +5353.2%
Contains more Polyunsaturated fat +2126.3%
Contains less Saturated Fat -93.5%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +5353.2%
Contains more Polyunsaturated fat +2126.3%
Contains less Saturated Fat -93.5%

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

All nutrients comparison - raw data values

Nutrient Sesame Wheat Opinion
Net carbs 11.65g 71.13g Wheat
Protein 17.73g 13.68g Sesame
Fats 49.67g 2.47g Sesame
Carbs 23.45g 71.13g Wheat
Calories 573kcal 339kcal Sesame
Sugar 0.3g Wheat
Fiber 11.8g Sesame
Calcium 975mg 34mg Sesame
Iron 14.55mg 3.52mg Sesame
Magnesium 351mg 144mg Sesame
Phosphorus 629mg 508mg Sesame
Potassium 468mg 431mg Sesame
Sodium 11mg 2mg Wheat
Zinc 7.75mg 4.16mg Sesame
Copper 4.082mg 0.553mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg Sesame
Vitamin B1 0.791mg 0.419mg Sesame
Vitamin B2 0.247mg 0.121mg Sesame
Vitamin B3 4.515mg 6.738mg Wheat
Vitamin B5 0.05mg 0.935mg Wheat
Vitamin B6 0.79mg 0.419mg Sesame
Folate 97µg 43µg Sesame
Tryptophan 0.388mg 0.176mg Sesame
Threonine 0.736mg 0.366mg Sesame
Isoleucine 0.763mg 0.533mg Sesame
Leucine 1.358mg 0.934mg Sesame
Lysine 0.569mg 0.303mg Sesame
Methionine 0.586mg 0.221mg Sesame
Phenylalanine 0.94mg 0.681mg Sesame
Valine 0.99mg 0.594mg Sesame
Histidine 0.522mg 0.322mg Sesame
Saturated Fat 6.957g 0.454g Wheat
Monounsaturated Fat 18.759g 0.344g Sesame
Polyunsaturated fat 21.773g 0.978g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
50%
Sesame
37%
Wheat
Minerals Daily Need Coverage Score
372%
Sesame
100%
Wheat

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)

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.