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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 for 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
6
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +143.8%
Contains more CalciumCalcium +2767.6%
Contains more IronIron +313.4%
Contains more CopperCopper +638.2%
Contains more ZincZinc +86.3%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +22.4%
Contains more SeleniumSelenium +159.9%
~equal in Potassium ~431mg

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
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +88.8%
Contains more Vitamin B2Vitamin B2 +104.1%
Contains more Vitamin B6Vitamin B6 +88.5%
Contains more FolateFolate +125.6%
Contains more Vitamin B3Vitamin B3 +49.2%
Contains more Vitamin B5Vitamin B5 +1770%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Wheat DV% diff.
Copper 4.082mg 0.553mg 392%
Polyunsaturated fat 21.773g 0.978g 139%
Iron 14.55mg 3.52mg 138%
Selenium 34.4µg 89.4µg 100%
Calcium 975mg 34mg 94%
Fats 49.67g 2.47g 73%
Magnesium 351mg 144mg 49%
Fiber 11.8g 47%
Monounsaturated fat 18.759g 0.344g 46%
Zinc 7.75mg 4.16mg 33%
Vitamin B1 0.791mg 0.419mg 31%
Saturated fat 6.957g 0.454g 30%
Vitamin B6 0.79mg 0.419mg 29%
Manganese 2.46mg 3.012mg 24%
Vitamin B5 0.05mg 0.935mg 18%
Phosphorus 629mg 508mg 17%
Carbs 23.45g 71.13g 16%
Vitamin B3 4.515mg 6.738mg 14%
Folate 97µg 43µg 14%
Calories 573kcal 339kcal 12%
Vitamin B2 0.247mg 0.121mg 10%
Protein 17.73g 13.68g 8%
Choline 25.6mg 5%
Vitamin E 0.25mg 2%
Potassium 468mg 431mg 1%
Protein per 100 calories 3.1g 4g N/A
Calories per 10 g protein 323kcal 248kcal N/A
Weight per 100 calories 17g 29g N/A
Unsaturated / Saturated Fat ratio 5.8 2.9 N/A
Net carbs 11.65g 71.13g N/A
Sugar 0.3g N/A
Sodium 11mg 2mg 0%
Tryptophan 0.388mg 0.176mg 0%
Threonine 0.736mg 0.366mg 0%
Isoleucine 0.763mg 0.533mg 0%
Leucine 1.358mg 0.934mg 0%
Lysine 0.569mg 0.303mg 0%
Methionine 0.586mg 0.221mg 0%
Phenylalanine 0.94mg 0.681mg 0%
Valine 0.99mg 0.594mg 0%
Histidine 0.522mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
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 ProteinProtein +29.6%
Contains more FatsFats +1910.9%
Contains more OtherOther +150.6%
Contains more CarbsCarbs +203.3%
Contains more WaterWater +133.3%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +5353.2%
Contains more Poly. FatPolyunsaturated fat +2126.3%
Contains less Sat. FatSaturated fat -93.5%

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/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.