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  6. Sesame vs. Whey

Sesame vs. Whey — In-Depth Nutrition Comparison

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What are the differences between Sesame and Whey?

  • Sesame is richer than Whey in Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Vitamin B1, Selenium, and Vitamin B6.
  • Sesame's daily need coverage for Copper is 453% more.
  • Sesame has 2460 times more Manganese than Whey. While Sesame has 2.46mg of Manganese, Whey has only 0.001mg.

We used Seeds, sesame seeds, whole, dried and Whey, sweet, fluid types in this article.

Infographic

Sesame vs Whey 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
10
:
0
Whey
Whey
Contains more Calcium +1974.5%
Contains more Iron +24150%
Contains more Magnesium +4287.5%
Contains more Phosphorus +1267.4%
Contains more Potassium +190.7%
Contains less Sodium -79.6%
Contains more Zinc +5861.5%
Contains more Copper +101950%
Contains more Manganese +245900%
Contains more Selenium +1710.5%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Calcium +1974.5%
Contains more Iron +24150%
Contains more Magnesium +4287.5%
Contains more Phosphorus +1267.4%
Contains more Potassium +190.7%
Contains less Sodium -79.6%
Contains more Zinc +5861.5%
Contains more Copper +101950%
Contains more Manganese +245900%
Contains more Selenium +1710.5%

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
7
:
4
Whey
Whey
Contains more Vitamin E +∞%
Contains more Vitamin B1 +2097.2%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B3 +6001.4%
Contains more Vitamin B6 +2448.4%
Contains more Folate +9600%
Contains more Vitamin A +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +666%
Contains more Vitamin B12 +∞%
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%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +2097.2%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B3 +6001.4%
Contains more Vitamin B6 +2448.4%
Contains more Folate +9600%
Contains more Vitamin A +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +666%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Whey
Whey
Contains more Protein +1985.9%
Contains more Fats +13697.2%
Contains more Carbs +356.2%
Contains more Other +741.5%
Contains more Water +1885.5%
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
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +1985.9%
Contains more Fats +13697.2%
Contains more Carbs +356.2%
Contains more Other +741.5%
Contains more Water +1885.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Whey
Whey
Contains more Monounsaturated Fat +18659%
Contains more Polyunsaturated fat +197836.4%
Contains less Saturated Fat -96.7%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +18659%
Contains more Polyunsaturated fat +197836.4%
Contains less Saturated Fat -96.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Whey Opinion
Net carbs 11.65g 5.14g Sesame
Protein 17.73g 0.85g Sesame
Fats 49.67g 0.36g Sesame
Carbs 23.45g 5.14g Sesame
Calories 573kcal 27kcal Sesame
Sugar 0.3g 5.14g Sesame
Fiber 11.8g 0g Sesame
Calcium 975mg 47mg Sesame
Iron 14.55mg 0.06mg Sesame
Magnesium 351mg 8mg Sesame
Phosphorus 629mg 46mg Sesame
Potassium 468mg 161mg Sesame
Sodium 11mg 54mg Sesame
Zinc 7.75mg 0.13mg Sesame
Copper 4.082mg 0.004mg Sesame
Manganese 2.46mg 0.001mg Sesame
Selenium 34.4µg 1.9µg Sesame
Vitamin A 9IU 12IU Whey
Vitamin A RAE 0µg 3µg Whey
Vitamin E 0.25mg 0mg Sesame
Vitamin C 0mg 0.1mg Whey
Vitamin B1 0.791mg 0.036mg Sesame
Vitamin B2 0.247mg 0.158mg Sesame
Vitamin B3 4.515mg 0.074mg Sesame
Vitamin B5 0.05mg 0.383mg Whey
Vitamin B6 0.79mg 0.031mg Sesame
Folate 97µg 1µg Sesame
Vitamin B12 0µg 0.28µg Whey
Tryptophan 0.388mg 0.013mg Sesame
Threonine 0.736mg 0.054mg Sesame
Isoleucine 0.763mg 0.047mg Sesame
Leucine 1.358mg 0.078mg Sesame
Lysine 0.569mg 0.068mg Sesame
Methionine 0.586mg 0.016mg Sesame
Phenylalanine 0.94mg 0.027mg Sesame
Valine 0.99mg 0.046mg Sesame
Histidine 0.522mg 0.016mg Sesame
Cholesterol 0mg 2mg Sesame
Saturated Fat 6.957g 0.23g Whey
Monounsaturated Fat 18.759g 0.1g Sesame
Polyunsaturated fat 21.773g 0.011g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Whey
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%
Whey
Minerals Daily Need Coverage Score
348%
Sesame
8%
Whey

Comparison summary

Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 6.727g)
Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 43)
Which food is cheaper?
Whey
Whey is cheaper (difference - $0.4)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 4.84g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 2mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.