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  6. Spelt vs. Sesame

Spelt vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between spelt and sesame

  • The amount of copper, iron, calcium, magnesium, vitamin B6, selenium, zinc, vitamin B1, and phosphorus in sesame is higher than in spelt.
  • Sesame covers your daily need for copper, 397% more than spelt.
  • The amount of saturated fat in spelt is lower.

These are the specific foods used in this comparison Spelt, uncooked and Seeds, sesame seeds, whole, dried.

Infographic

Spelt vs Sesame 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.
Spelt
Spelt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Sesame
Sesame
8
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 -27.3%
Contains more ManganeseManganese +21.3%
Contains more MagnesiumMagnesium +158.1%
Contains more CalciumCalcium +3511.1%
Contains more PotassiumPotassium +20.6%
Contains more IronIron +227.7%
Contains more CopperCopper +698.8%
Contains more ZincZinc +136.3%
Contains more PhosphorusPhosphorus +56.9%
Contains more SeleniumSelenium +194%

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.
Spelt
Spelt
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Sesame
Sesame
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin EVitamin E +216%
Contains more Vitamin B3Vitamin B3 +51.6%
Contains more Vitamin B5Vitamin B5 +2036%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +117.3%
Contains more Vitamin B2Vitamin B2 +118.6%
Contains more Vitamin B6Vitamin B6 +243.5%
Contains more FolateFolate +115.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Sesame DV% diff.
Copper 0.511mg 4.082mg 397%
Polyunsaturated fat 1.258g 21.773g 137%
Iron 4.44mg 14.55mg 126%
Calcium 27mg 975mg 95%
Fats 2.43g 49.67g 73%
Magnesium 136mg 351mg 51%
Monounsaturated fat 0.445g 18.759g 46%
Vitamin B6 0.23mg 0.79mg 43%
Zinc 3.28mg 7.75mg 41%
Selenium 11.7µg 34.4µg 41%
Vitamin B1 0.364mg 0.791mg 36%
Phosphorus 401mg 629mg 33%
Saturated fat 0.406g 6.957g 30%
Manganese 2.983mg 2.46mg 23%
Starch 53.92g 22%
Vitamin B5 1.068mg 0.05mg 20%
Carbs 70.19g 23.45g 16%
Vitamin B3 6.843mg 4.515mg 15%
Folate 45µg 97µg 13%
Calories 338kcal 573kcal 12%
Vitamin B2 0.113mg 0.247mg 10%
Protein 14.57g 17.73g 6%
Choline 25.6mg 5%
Fiber 10.7g 11.8g 4%
Vitamin E 0.79mg 0.25mg 4%
Vitamin K 3.6µg 0µg 3%
Potassium 388mg 468mg 2%
Protein per 100 calories 4.3g 3.1g N/A
Calories per 10 g protein 232kcal 323kcal N/A
Weight per 100 calories 30g 17g N/A
Unsaturated / Saturated Fat ratio 4.2 5.8 N/A
Net carbs 59.49g 11.65g N/A
Sugar 6.82g 0.3g N/A
Sodium 8mg 11mg 0%
Tryptophan 0.132mg 0.388mg 0%
Threonine 0.443mg 0.736mg 0%
Isoleucine 0.552mg 0.763mg 0%
Leucine 1.07mg 1.358mg 0%
Lysine 0.409mg 0.569mg 0%
Methionine 0.258mg 0.586mg 0%
Phenylalanine 0.737mg 0.94mg 0%
Valine 0.681mg 0.99mg 0%
Histidine 0.36mg 0.522mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Sesame
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
Contains more CarbsCarbs +199.3%
Contains more WaterWater +135%
Contains more ProteinProtein +21.7%
Contains more FatsFats +1944%
Contains more OtherOther +149.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Sesame
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
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +4115.5%
Contains more Poly. FatPolyunsaturated fat +1630.8%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.