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  6. Sweet potato vs. Sesame

Sweet potato vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between sweet potato and sesame

  • Sweet potato has more vitamin A; however, sesame is richer in copper, iron, manganese, calcium, phosphorus, magnesium, zinc, selenium, and vitamin B1.
  • Sesame covers your daily copper needs 437% more than sweet potato.
  • Sesame has 1576 times less vitamin A than sweet potato. Sweet potato has 14187IU of vitamin A, while sesame has 9IU.

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

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Sesame
Sesame
10
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 MagnesiumMagnesium +1304%
Contains more CalciumCalcium +3150%
Contains more PotassiumPotassium +38.9%
Contains more IronIron +2285.2%
Contains more CopperCopper +2603.3%
Contains more ZincZinc +2483.3%
Contains more PhosphorusPhosphorus +1238.3%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +853.5%
Contains more SeleniumSelenium +5633.3%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Sesame
Sesame
6
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 B5Vitamin B5 +1500%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +914.1%
Contains more Vitamin B2Vitamin B2 +304.9%
Contains more Vitamin B3Vitamin B3 +710.6%
Contains more Vitamin B6Vitamin B6 +278%
Contains more FolateFolate +781.8%
Contains more CholineCholine +108.1%
~equal in Vitamin E ~0.25mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Sesame DV% diff.
Copper 0.151mg 4.082mg 437%
Iron 0.61mg 14.55mg 174%
Polyunsaturated fat 0.014g 21.773g 145%
Manganese 0.258mg 2.46mg 96%
Calcium 30mg 975mg 95%
Phosphorus 47mg 629mg 83%
Vitamin A 709µg 0µg 79%
Magnesium 25mg 351mg 78%
Fats 0.05g 49.67g 76%
Zinc 0.3mg 7.75mg 68%
Selenium 0.6µg 34.4µg 61%
Vitamin B1 0.078mg 0.791mg 59%
Monounsaturated fat 0.001g 18.759g 47%
Vitamin B6 0.209mg 0.79mg 45%
Fiber 3g 11.8g 35%
Saturated fat 0.018g 6.957g 32%
Protein 1.57g 17.73g 32%
Vitamin B3 0.557mg 4.515mg 25%
Calories 86kcal 573kcal 24%
Folate 11µg 97µg 22%
Vitamin B5 0.8mg 0.05mg 15%
Vitamin B2 0.061mg 0.247mg 14%
Starch 12.65g 5%
Potassium 337mg 468mg 4%
Vitamin C 2.4mg 0mg 3%
Sodium 55mg 11mg 2%
Vitamin K 1.8µg 0µg 2%
Choline 12.3mg 25.6mg 2%
Fructose 0.7g 1%
Carbs 20.12g 23.45g 1%
Net carbs 17.12g 11.65g N/A
Sugar 4.18g 0.3g N/A
Vitamin E 0.26mg 0.25mg 0%
Tryptophan 0.031mg 0.388mg 0%
Threonine 0.083mg 0.736mg 0%
Isoleucine 0.055mg 0.763mg 0%
Leucine 0.092mg 1.358mg 0%
Lysine 0.066mg 0.569mg 0%
Methionine 0.029mg 0.586mg 0%
Phenylalanine 0.089mg 0.94mg 0%
Valine 0.086mg 0.99mg 0%
Histidine 0.031mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +1547.8%
Contains more ProteinProtein +1029.3%
Contains more FatsFats +99240%
Contains more CarbsCarbs +16.6%
Contains more OtherOther +355.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -99.7%
Contains more Mono. FatMonounsaturated fat +1875800%
Contains more Poly. FatPolyunsaturated fat +155421.4%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.