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  6. Spinach raw vs. Sesame

Spinach raw vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between spinach raw and sesame

  • Spinach raw has more vitamin K and vitamin A; however, sesame is richer in copper, iron, calcium, phosphorus, manganese, zinc, magnesium, and selenium.
  • Sesame covers your daily copper needs 439% more than spinach raw.

Specific food types used in this comparison are Spinach, raw and Seeds, sesame seeds, whole, dried.

Infographic

Spinach raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Sesame
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 more PotassiumPotassium +19.2%
Contains more MagnesiumMagnesium +344.3%
Contains more CalciumCalcium +884.8%
Contains more IronIron +436.9%
Contains more CopperCopper +3040%
Contains more ZincZinc +1362.3%
Contains more PhosphorusPhosphorus +1183.7%
Contains less SodiumSodium -86.1%
Contains more ManganeseManganese +174.2%
Contains more SeleniumSelenium +3340%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Sesame
Sesame
5
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +712%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +914.1%
Contains more Vitamin B2Vitamin B2 +30.7%
Contains more Vitamin B3Vitamin B3 +523.6%
Contains more Vitamin B6Vitamin B6 +305.1%
Contains more CholineCholine +32.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Sesame DV% diff.
Copper 0.13mg 4.082mg 439%
Vitamin K 482.9µg 0µg 402%
Iron 2.71mg 14.55mg 148%
Polyunsaturated fat 0.165g 21.773g 144%
Calcium 99mg 975mg 88%
Phosphorus 49mg 629mg 83%
Fats 0.39g 49.67g 76%
Manganese 0.897mg 2.46mg 68%
Zinc 0.53mg 7.75mg 66%
Magnesium 79mg 351mg 65%
Selenium 1µg 34.4µg 61%
Vitamin B1 0.078mg 0.791mg 59%
Vitamin A 469µg 0µg 52%
Monounsaturated fat 0.01g 18.759g 47%
Vitamin B6 0.195mg 0.79mg 46%
Fiber 2.2g 11.8g 38%
Saturated fat 0.063g 6.957g 31%
Vitamin C 28.1mg 0mg 31%
Protein 2.86g 17.73g 30%
Calories 23kcal 573kcal 28%
Folate 194µg 97µg 24%
Vitamin B3 0.724mg 4.515mg 24%
Vitamin E 2.03mg 0.25mg 12%
Carbs 3.63g 23.45g 7%
Vitamin B2 0.189mg 0.247mg 4%
Potassium 558mg 468mg 3%
Sodium 79mg 11mg 3%
Choline 19.3mg 25.6mg 1%
Net carbs 1.43g 11.65g N/A
Sugar 0.42g 0.3g N/A
Vitamin B5 0.065mg 0.05mg 0%
Tryptophan 0.039mg 0.388mg 0%
Threonine 0.122mg 0.736mg 0%
Isoleucine 0.147mg 0.763mg 0%
Leucine 0.223mg 1.358mg 0%
Lysine 0.174mg 0.569mg 0%
Methionine 0.053mg 0.586mg 0%
Phenylalanine 0.129mg 0.94mg 0%
Valine 0.161mg 0.99mg 0%
Histidine 0.064mg 0.522mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Sesame
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 WaterWater +1848.8%
Contains more ProteinProtein +519.9%
Contains more FatsFats +12635.9%
Contains more CarbsCarbs +546%
Contains more OtherOther +159.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -99.1%
Contains more Mono. FatMonounsaturated fat +187490%
Contains more Poly. FatPolyunsaturated fat +13095.8%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.