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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 of 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.

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Spelt 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
1
:
7
Sesame
Contains less Sodium -27.3%
Contains more Iron +227.7%
Contains more Calcium +3511.1%
Contains more Potassium +20.6%
Contains more Magnesium +158.1%
Contains more Copper +698.8%
Contains more Zinc +136.3%
Contains more Phosphorus +56.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains less Sodium -27.3%
Contains more Iron +227.7%
Contains more Calcium +3511.1%
Contains more Potassium +20.6%
Contains more Magnesium +158.1%
Contains more Copper +698.8%
Contains more Zinc +136.3%
Contains more Phosphorus +56.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
5
:
5
Sesame
Contains more Vitamin A +11.1%
Contains more Vitamin E +216%
Contains more Vitamin B3 +51.6%
Contains more Vitamin B5 +2036%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +117.3%
Contains more Vitamin B2 +118.6%
Contains more Vitamin B6 +243.5%
Contains more Folate +115.6%
Equal in Vitamin A - 9
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Contains more Vitamin A +11.1%
Contains more Vitamin E +216%
Contains more Vitamin B3 +51.6%
Contains more Vitamin B5 +2036%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +117.3%
Contains more Vitamin B2 +118.6%
Contains more Vitamin B6 +243.5%
Contains more Folate +115.6%
Equal in Vitamin A - 9

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
50
Sesame
Mineral Summary Score
92
Spelt
372
Sesame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
106%
Sesame
Carbohydrates
70%
Spelt
23%
Sesame
Fats
11%
Spelt
229%
Sesame

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Sesame
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 6.551g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $4)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 6.52g)
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.

All nutrients comparison - raw data values

Nutrient Spelt Sesame Opinion
Calories 338 573 Sesame
Protein 14.57 17.73 Sesame
Fats 2.43 49.67 Sesame
Vitamin C 0 0
Carbs 70.19 23.45 Spelt
Cholesterol 0 0
Vitamin D 0 Sesame
Iron 4.44 14.55 Sesame
Calcium 27 975 Sesame
Potassium 388 468 Sesame
Magnesium 136 351 Sesame
Sugar 6.82 0.3 Sesame
Fiber 10.7 11.8 Sesame
Copper 0.511 4.082 Sesame
Zinc 3.28 7.75 Sesame
Starch 53.92 Spelt
Phosphorus 401 629 Sesame
Sodium 8 11 Spelt
Vitamin A 10 9 Spelt
Vitamin E 0.79 0.25 Spelt
Vitamin D 0 Sesame
Vitamin B1 0.364 0.791 Sesame
Vitamin B2 0.113 0.247 Sesame
Vitamin B3 6.843 4.515 Spelt
Vitamin B5 1.068 0.05 Spelt
Vitamin B6 0.23 0.79 Sesame
Vitamin B12 0 0
Vitamin K 3.6 0 Spelt
Folate 45 97 Sesame
Trans Fat
Saturated Fat 0.406 6.957 Spelt
Monounsaturated Fat 0.445 18.759 Sesame
Polyunsaturated fat 1.258 21.773 Sesame
Tryptophan 0.132 0.388 Sesame
Threonine 0.443 0.736 Sesame
Isoleucine 0.552 0.763 Sesame
Leucine 1.07 1.358 Sesame
Lysine 0.409 0.569 Sesame
Methionine 0.258 0.586 Sesame
Phenylalanine 0.737 0.94 Sesame
Valine 0.681 0.99 Sesame
Histidine 0.36 0.522 Sesame
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.