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Sesame vs. White bread — In-Depth Nutrition Comparison

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Important differences between sesame and white bread

  • White bread has less copper, iron, manganese, calcium, magnesium, phosphorus, zinc, vitamin B6, and fiber.
  • Sesame's daily need coverage for copper is 442% more.
  • Sesame has 15 times more magnesium than white bread. Sesame has 351mg of magnesium, while white bread has 23mg.
  • White bread is lower in saturated fat.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Sesame vs White bread 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
10
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +1426.1%
Contains more CalciumCalcium +577.1%
Contains more PotassiumPotassium +271.4%
Contains more IronIron +303%
Contains more CopperCopper +3941.6%
Contains more ZincZinc +947.3%
Contains more PhosphorusPhosphorus +541.8%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +359%
Contains more SeleniumSelenium +56.4%

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B1Vitamin B1 +48.4%
Contains more Vitamin B6Vitamin B6 +808%
Contains more CholineCholine +75.3%
Contains more Vitamin B5Vitamin B5 +972%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.243mg
~equal in Vitamin B3 ~4.78mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +100.3%
Contains more FatsFats +1391.6%
Contains more OtherOther +125.3%
Contains more CarbsCarbs +110.7%
Contains more WaterWater +676.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +3031.7%
Contains more Poly. FatPolyunsaturated fat +1259.1%
Contains less Sat. FatSaturated fat -90%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame White bread DV% diff.
Copper 4.082mg 0.101mg 442%
Iron 14.55mg 3.61mg 137%
Polyunsaturated fat 21.773g 1.602g 134%
Manganese 2.46mg 0.536mg 84%
Calcium 975mg 144mg 83%
Magnesium 351mg 23mg 78%
Phosphorus 629mg 98mg 76%
Fats 49.67g 3.33g 71%
Zinc 7.75mg 0.74mg 64%
Vitamin B6 0.79mg 0.087mg 54%
Monounsaturated fat 18.759g 0.599g 45%
Fiber 11.8g 2.7g 36%
Saturated fat 6.957g 0.698g 28%
Selenium 34.4µg 22µg 23%
Vitamin B1 0.791mg 0.533mg 22%
Sodium 11mg 490mg 21%
Protein 17.73g 8.85g 18%
Starch 37.17g 15%
Calories 573kcal 266kcal 15%
Vitamin B5 0.05mg 0.536mg 10%
Potassium 468mg 126mg 10%
Carbs 23.45g 49.42g 9%
Folate 97µg 111µg 4%
Fructose 2.43g 3%
Choline 25.6mg 14.6mg 2%
Vitamin B3 4.515mg 4.78mg 2%
Net carbs 11.65g 46.72g N/A
Sugar 0.3g 5.67g N/A
Vitamin E 0.25mg 0.22mg 0%
Vitamin B2 0.247mg 0.243mg 0%
Vitamin K 0µg 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Sesame
33%
White bread
Minerals Daily Need Coverage Score
348%
Sesame
56%
White bread

Comparison summary

Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 6.259g)
Which food is lower in glycemic index?
White bread
White bread is lower in glycemic index (difference - 73)
Which food is cheaper?
White bread
White bread is cheaper (difference - $4)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 5.37g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 479mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.