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  6. Seeds, sesame seeds, whole, roasted and toasted vs. Flax seeds

Seeds, sesame seeds, whole, roasted and toasted vs. Flax seeds — In-Depth Nutrition Comparison

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The main differences between seeds, sesame seeds, whole, roasted and toasted and flax seeds

  • Seeds, sesame seeds, whole, roasted, and toasted has more copper, iron, calcium, zinc, vitamin B6, and selenium; however, flax seeds have more vitamin B1, fiber, and vitamin B5.
  • Daily need coverage for copper for seeds, sesame seeds, whole, roasted, and toasted is 139% higher.
  • Flax seeds have 4 times less calcium than seeds, sesame seeds, whole, roasted, and toasted. Seeds, sesame seeds, whole, roasted, and toasted has 989mg of calcium, while flax seeds have 255mg.
  • Flax seeds are lower in saturated fat.

Food types used in this article are Seeds, sesame seeds, whole, roasted, and toasted and Seeds, flaxseed.

Infographic

Seeds, sesame seeds, whole, roasted and toasted vs Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 254% 297% 42% 554% 823% 195% 273% 1.4% 326% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +287.8%
Contains more IronIron +157.6%
Contains more CopperCopper +102.5%
Contains more ZincZinc +65%
Contains less SodiumSodium -63.3%
Contains more SeleniumSelenium +35.4%
Contains more MagnesiumMagnesium +10.1%
Contains more PotassiumPotassium +71.2%
~equal in Phosphorus ~642mg
~equal in Manganese ~2.482mg

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.
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% 0% 0% 201% 58% 86% 3.1% 185% 0% 0% 74% 0%
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin B6Vitamin B6 +69.6%
Contains more FolateFolate +12.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +104.7%
Contains more Vitamin B5Vitamin B5 +1831.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seeds, sesame seeds, whole, roasted and toasted Flax seeds DV% diff.
Copper 2.47mg 1.22mg 139%
Iron 14.76mg 5.73mg 113%
Calcium 989mg 255mg 73%
Vitamin B1 0.803mg 1.644mg 70%
Fiber 14g 27.3g 53%
Polyunsaturated fat 21.039g 28.73g 51%
Monounsaturated fat 18.127g 7.527g 27%
Zinc 7.16mg 4.34mg 26%
Vitamin B6 0.802mg 0.473mg 25%
Vitamin B5 0.051mg 0.985mg 19%
Selenium 34.4µg 25.4µg 16%
Choline 78.7mg 14%
Saturated fat 6.722g 3.663g 14%
Potassium 475mg 813mg 10%
Fats 48g 42.16g 9%
Magnesium 356mg 392mg 9%
Vitamin B3 4.581mg 3.08mg 9%
Vitamin B2 0.251mg 0.161mg 7%
Vitamin K 4.3µg 4%
Protein 16.96g 18.29g 3%
Folate 98µg 87µg 3%
Calories 565kcal 534kcal 2%
Vitamin E 0.31mg 2%
Vitamin C 0mg 0.6mg 1%
Carbs 25.74g 28.88g 1%
Phosphorus 638mg 642mg 1%
Sodium 11mg 30mg 1%
Manganese 2.496mg 2.482mg 1%
Net carbs 11.74g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.371mg 0.297mg 0%
Threonine 0.704mg 0.766mg 0%
Isoleucine 0.73mg 0.896mg 0%
Leucine 1.299mg 1.235mg 0%
Lysine 0.544mg 0.862mg 0%
Methionine 0.56mg 0.37mg 0%
Phenylalanine 0.899mg 0.957mg 0%
Valine 0.947mg 1.072mg 0%
Histidine 0.499mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 48% 26% 3% 6%
Protein: 16.96 g
Fats: 48 g
Carbs: 25.74 g
Water: 3.3 g
Other: 6 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more FatsFats +13.9%
Contains more OtherOther +61.7%
Contains more CarbsCarbs +12.2%
Contains more WaterWater +110.9%
~equal in Protein ~18.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 40% 46%
Saturated fat: Sat. Fat 6.722 g
Monounsaturated fat: Mono. Fat 18.127 g
Polyunsaturated fat: Poly. Fat 21.039 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated fat +140.8%
Contains less Sat. FatSaturated fat -45.5%
Contains more Poly. FatPolyunsaturated fat +36.6%

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. Seeds, sesame seeds, whole, roasted and toasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170151/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.