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  6. Teff vs. Sesame

Teff vs. Sesame — In-Depth Nutrition Comparison

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A recap on differences between Teff and Sesame

  • Teff has more Manganese, however, Sesame is higher in Copper, Iron, Calcium, Selenium, Magnesium, Zinc, Vitamin B1, and Phosphorus.
  • Sesame covers your daily Copper needs 364% more than Teff.
  • Sesame contains 4 times less Manganese than Teff. Teff contains 9.24mg of Manganese, while Sesame contains 2.46mg.
  • Teff has less Saturated Fat.

Food varieties used in this article are Teff, uncooked and Seeds, sesame seeds, whole, dried.

Infographic

Teff 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.
Teff
Teff
1
:
9
Sesame
Sesame
Contains more Manganese +275.6%
Contains more Calcium +441.7%
Contains more Iron +90.7%
Contains more Magnesium +90.8%
Contains more Phosphorus +46.6%
Contains more Zinc +113.5%
Contains more Copper +404%
Contains more Selenium +681.8%
Equal in Potassium - 468
Equal in Sodium - 11
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Manganese +275.6%
Contains more Calcium +441.7%
Contains more Iron +90.7%
Contains more Magnesium +90.8%
Contains more Phosphorus +46.6%
Contains more Zinc +113.5%
Contains more Copper +404%
Contains more Selenium +681.8%
Equal in Potassium - 468
Equal in Sodium - 11

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.
Teff
Teff
3
:
8
Sesame
Sesame
Contains more Vitamin B5 +1784%
Contains more Vitamin K +∞%
Contains more Vitamin E +212.5%
Contains more Vitamin B1 +102.8%
Contains more Vitamin B3 +34.3%
Contains more Vitamin B6 +63.9%
Equal in Vitamin A - 9
Equal in Vitamin B2 - 0.247
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin B5 +1784%
Contains more Vitamin K +∞%
Contains more Vitamin E +212.5%
Contains more Vitamin B1 +102.8%
Contains more Vitamin B3 +34.3%
Contains more Vitamin B6 +63.9%
Equal in Vitamin A - 9
Equal in Vitamin B2 - 0.247

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Sesame
Sesame
Contains more Carbs +211.9%
Contains more Water +88.1%
Contains more Protein +33.3%
Contains more Fats +1987%
Contains more Other +88.2%
Teff
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Sesame
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 Carbs +211.9%
Contains more Water +88.1%
Contains more Protein +33.3%
Contains more Fats +1987%
Contains more Other +88.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
:
2
Sesame
Sesame
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +3084.9%
Contains more Polyunsaturated fat +1933%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +3084.9%
Contains more Polyunsaturated fat +1933%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Sesame Opinion
Net carbs 65.13g 11.65g Teff
Protein 13.3g 17.73g Sesame
Fats 2.38g 49.67g Sesame
Carbs 73.13g 23.45g Teff
Calories 367kcal 573kcal Sesame
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g 0.3g Sesame
Fiber 8g 11.8g Sesame
Calcium 180mg 975mg Sesame
Iron 7.63mg 14.55mg Sesame
Magnesium 184mg 351mg Sesame
Phosphorus 429mg 629mg Sesame
Potassium 427mg 468mg Sesame
Sodium 12mg 11mg Sesame
Zinc 3.63mg 7.75mg Sesame
Copper 0.81mg 4.082mg Sesame
Manganese 9.24mg 2.46mg Teff
Selenium 4.4µg 34.4µg Sesame
Vitamin A 9IU 9IU
Vitamin E 0.08mg 0.25mg Sesame
Vitamin B1 0.39mg 0.791mg Sesame
Vitamin B2 0.27mg 0.247mg Teff
Vitamin B3 3.363mg 4.515mg Sesame
Vitamin B5 0.942mg 0.05mg Teff
Vitamin B6 0.482mg 0.79mg Sesame
Folate 97µg Sesame
Vitamin K 1.9µg 0µg Teff
Tryptophan 0.139mg 0.388mg Sesame
Threonine 0.51mg 0.736mg Sesame
Isoleucine 0.501mg 0.763mg Sesame
Leucine 1.068mg 1.358mg Sesame
Lysine 0.376mg 0.569mg Sesame
Methionine 0.428mg 0.586mg Sesame
Phenylalanine 0.698mg 0.94mg Sesame
Valine 0.686mg 0.99mg Sesame
Histidine 0.301mg 0.522mg Sesame
Saturated Fat 0.449g 6.957g Teff
Monounsaturated Fat 0.589g 18.759g Sesame
Polyunsaturated fat 1.071g 21.773g Sesame
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
33%
Teff
50%
Sesame
Minerals Daily Need Coverage Score
229%
Teff
348%
Sesame

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 6.508g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 0)
Which food is cheaper?
Teff
Teff is cheaper (difference - $4)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.54g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1mg)
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

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.