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  6. Sesame vs. Khorasan wheat

Sesame vs. Khorasan wheat — In-Depth Nutrition Comparison

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Differences between Sesame and Khorasan wheat

  • Sesame has more Copper, Iron, Calcium, Magnesium, Vitamin B6, Phosphorus, Zinc, and Vitamin B1, while Khorasan wheat has more Selenium.
  • Sesame's daily need coverage for Copper is 397% higher.
  • Khorasan wheat contains 44 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Khorasan wheat contains 22mg.
  • The amount of Saturated Fat in Khorasan wheat is lower.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Wheat, KAMUT khorasan, uncooked.

Infographic

Sesame vs Khorasan 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
7
:
3
Khorasan wheat
Khorasan wheat
Contains more Calcium +4331.8%
Contains more Iron +285.9%
Contains more Magnesium +170%
Contains more Phosphorus +72.8%
Contains more Potassium +16.1%
Contains more Zinc +110.6%
Contains more Copper +706.7%
Contains less Sodium -54.5%
Contains more Manganese +11.2%
Contains more Selenium +136.9%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +4331.8%
Contains more Iron +285.9%
Contains more Magnesium +170%
Contains more Phosphorus +72.8%
Contains more Potassium +16.1%
Contains more Zinc +110.6%
Contains more Copper +706.7%
Contains less Sodium -54.5%
Contains more Manganese +11.2%
Contains more Selenium +136.9%

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
Sesame
6
:
5
Khorasan wheat
Khorasan wheat
Contains more Vitamin B1 +39.8%
Contains more Vitamin B2 +34.2%
Contains more Vitamin B6 +205%
Contains more Vitamin A +11.1%
Contains more Vitamin E +144%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B5 +1798%
Contains more Vitamin K +∞%
Sesame
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%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin B1 +39.8%
Contains more Vitamin B2 +34.2%
Contains more Vitamin B6 +205%
Contains more Vitamin A +11.1%
Contains more Vitamin E +144%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B5 +1798%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Khorasan wheat
Khorasan wheat
Contains more Protein +21.9%
Contains more Fats +2231.9%
Contains more Other +165.5%
Contains more Carbs +201%
Contains more Water +136%
Sesame
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
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Protein +21.9%
Contains more Fats +2231.9%
Contains more Other +165.5%
Contains more Carbs +201%
Contains more Water +136%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Khorasan wheat
Khorasan wheat
Contains more Monounsaturated Fat +8707%
Contains more Polyunsaturated fat +3406.1%
Contains less Saturated Fat -97.2%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains more Monounsaturated Fat +8707%
Contains more Polyunsaturated fat +3406.1%
Contains less Saturated Fat -97.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Khorasan wheat Opinion
Net carbs 11.65g 59.48g Khorasan wheat
Protein 17.73g 14.54g Sesame
Fats 49.67g 2.13g Sesame
Carbs 23.45g 70.58g Khorasan wheat
Calories 573kcal 337kcal Sesame
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 0.3g 7.84g Sesame
Fiber 11.8g 11.1g Sesame
Calcium 975mg 22mg Sesame
Iron 14.55mg 3.77mg Sesame
Magnesium 351mg 130mg Sesame
Phosphorus 629mg 364mg Sesame
Potassium 468mg 403mg Sesame
Sodium 11mg 5mg Khorasan wheat
Zinc 7.75mg 3.68mg Sesame
Copper 4.082mg 0.506mg Sesame
Manganese 2.46mg 2.735mg Khorasan wheat
Selenium 34.4µg 81.5µg Khorasan wheat
Vitamin A 9IU 10IU Khorasan wheat
Vitamin A RAE 0µg 1µg Khorasan wheat
Vitamin E 0.25mg 0.61mg Khorasan wheat
Vitamin B1 0.791mg 0.566mg Sesame
Vitamin B2 0.247mg 0.184mg Sesame
Vitamin B3 4.515mg 6.375mg Khorasan wheat
Vitamin B5 0.05mg 0.949mg Khorasan wheat
Vitamin B6 0.79mg 0.259mg Sesame
Folate 97µg Sesame
Vitamin K 0µg 1.8µg Khorasan wheat
Tryptophan 0.388mg 0.13mg Sesame
Threonine 0.736mg 0.442mg Sesame
Isoleucine 0.763mg 0.566mg Sesame
Leucine 1.358mg 1.112mg Sesame
Lysine 0.569mg 0.416mg Sesame
Methionine 0.586mg 0.251mg Sesame
Phenylalanine 0.94mg 0.772mg Sesame
Valine 0.99mg 0.687mg Sesame
Histidine 0.522mg 0.379mg Sesame
Trans Fat 0.005g Sesame
Saturated Fat 6.957g 0.196g Khorasan wheat
Monounsaturated Fat 18.759g 0.213g Sesame
Polyunsaturated fat 21.773g 0.621g Sesame
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Khorasan 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
36%
Khorasan wheat
Minerals Daily Need Coverage Score
348%
Sesame
150%
Khorasan wheat

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 7.54g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 6.761g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 40)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.