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Sesame oil vs. Sesame — In-Depth Nutrition Comparison

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Differences between Sesame oil and Sesame

  • Sesame oil contains less Copper, Iron, Calcium, Phosphorus, Magnesium, Zinc, Vitamin B1, Selenium, Vitamin B6, and Fiber than Sesame.
  • Sesame's daily need coverage for Copper is 454% higher.

The food types used in this comparison are Oil, sesame, salad or cooking and Seeds, sesame seeds, whole, dried.

Infographic

Sesame oil vs Sesame infographic
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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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Sesame
9
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%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 28% 0% 0% 0% 0% 0% 0% 0% 34% 0% 0.11%
Sesame
8
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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin EVitamin E +460%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +12700%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Sesame
4
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
Contains more FatsFats +101.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 42% 44%
Saturated Fat: Sat. Fat 14.2 g
Monounsaturated Fat: Mono. Fat 39.7 g
Polyunsaturated fat: Poly. Fat 41.7 g
Sesame
1
15% 40% 46%
Saturated Fat: Sat. Fat 6.957 g
Monounsaturated Fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains more Mono. FatMonounsaturated Fat +111.6%
Contains more Poly. FatPolyunsaturated fat +91.5%
Contains less Sat. FatSaturated Fat -51%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame oil Sesame Opinion
Calories 884kcal 573kcal Sesame oil
Protein 0g 17.73g Sesame
Fats 100g 49.67g Sesame oil
Net carbs 0g 11.65g Sesame
Carbs 0g 23.45g Sesame
Magnesium 0mg 351mg Sesame
Calcium 0mg 975mg Sesame
Potassium 0mg 468mg Sesame
Iron 0mg 14.55mg Sesame
Sugar 0g 0.3g Sesame oil
Fiber 0g 11.8g Sesame
Copper 0mg 4.082mg Sesame
Zinc 0mg 7.75mg Sesame
Phosphorus 0mg 629mg Sesame
Sodium 0mg 11mg Sesame oil
Vitamin A 0IU 9IU Sesame
Vitamin E 1.4mg 0.25mg Sesame oil
Manganese 2.46mg Sesame
Selenium 0µg 34.4µg Sesame
Vitamin B1 0mg 0.791mg Sesame
Vitamin B2 0mg 0.247mg Sesame
Vitamin B3 0mg 4.515mg Sesame
Vitamin B5 0mg 0.05mg Sesame
Vitamin B6 0mg 0.79mg Sesame
Vitamin K 13.6µg 0µg Sesame oil
Folate 0µg 97µg Sesame
Choline 0.2mg 25.6mg Sesame
Saturated Fat 14.2g 6.957g Sesame
Monounsaturated Fat 39.7g 18.759g Sesame oil
Polyunsaturated fat 41.7g 21.773g Sesame oil
Tryptophan 0mg 0.388mg Sesame
Threonine 0mg 0.736mg Sesame
Isoleucine 0mg 0.763mg Sesame
Leucine 0mg 1.358mg Sesame
Lysine 0mg 0.569mg Sesame
Methionine 0mg 0.586mg Sesame
Phenylalanine 0mg 0.94mg Sesame
Valine 0mg 0.99mg Sesame
Histidine 0mg 0.522mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame oil Sesame
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
5%
Sesame oil
47%
Sesame
Minerals Daily Need Coverage Score
0%
Sesame oil
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame oil
Sesame oil is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Sesame oil
Sesame oil contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Sesame oil
Sesame oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Sesame oil
Sesame oil is cheaper (difference - $4)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 7.243g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171016/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.