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  6. Turmeric vs. Sesame

Turmeric vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between Turmeric and Sesame?

  • Turmeric is richer in Manganese, Iron, Potassium, and Fiber, yet Sesame is richer in Copper, Calcium, Vitamin B1, Vitamin B6, Selenium, and Phosphorus.
  • Turmeric's daily need coverage for Manganese is 754% higher.
  • Turmeric has 4 times more Potassium than Sesame. Turmeric has 2080mg of Potassium, while Sesame has 468mg.

We used Spices, turmeric, ground and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Turmeric 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.
Turmeric
Turmeric
3
:
7
Sesame
Sesame
Contains more Iron +278%
Contains more Potassium +344.4%
Contains more Manganese +704.9%
Contains more Calcium +480.4%
Contains more Magnesium +68.8%
Contains more Phosphorus +110.4%
Contains less Sodium -59.3%
Contains more Zinc +72.2%
Contains more Copper +214%
Contains more Selenium +454.8%
Turmeric
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 2063% 149% 129% 184% 4% 123% 434% 2583% 34%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Iron +278%
Contains more Potassium +344.4%
Contains more Manganese +704.9%
Contains more Calcium +480.4%
Contains more Magnesium +68.8%
Contains more Phosphorus +110.4%
Contains less Sodium -59.3%
Contains more Zinc +72.2%
Contains more Copper +214%
Contains more Selenium +454.8%

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.
Turmeric
Turmeric
4
:
6
Sesame
Sesame
Contains more Vitamin E +1672%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +984%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1263.8%
Contains more Vitamin B2 +64.7%
Contains more Vitamin B3 +234.4%
Contains more Vitamin B6 +638.3%
Contains more Folate +385%
Turmeric
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 89% 0% 3% 15% 35% 26% 33% 25% 15% 0% 34%
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 E +1672%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +984%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1263.8%
Contains more Vitamin B2 +64.7%
Contains more Vitamin B3 +234.4%
Contains more Vitamin B6 +638.3%
Contains more Folate +385%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turmeric
Turmeric
3
:
2
Sesame
Sesame
Contains more Carbs +186.3%
Contains more Water +174%
Contains more Other +58.7%
Contains more Protein +83.2%
Contains more Fats +1428.3%
Turmeric
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 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 +186.3%
Contains more Water +174%
Contains more Other +58.7%
Contains more Protein +83.2%
Contains more Fats +1428.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turmeric
Turmeric
1
:
2
Sesame
Sesame
Contains less Saturated Fat -73.6%
Contains more Monounsaturated Fat +4078%
Contains more Polyunsaturated fat +2780%
Turmeric
60% 15% 25%
Saturated Fat: 1.838 g
Monounsaturated Fat: 0.449 g
Polyunsaturated fat: 0.756 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -73.6%
Contains more Monounsaturated Fat +4078%
Contains more Polyunsaturated fat +2780%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turmeric Sesame Opinion
Net carbs 44.44g 11.65g Turmeric
Protein 9.68g 17.73g Sesame
Fats 3.25g 49.67g Sesame
Carbs 67.14g 23.45g Turmeric
Calories 312kcal 573kcal Sesame
Fructose 0.45g Turmeric
Sugar 3.21g 0.3g Sesame
Fiber 22.7g 11.8g Turmeric
Calcium 168mg 975mg Sesame
Iron 55mg 14.55mg Turmeric
Magnesium 208mg 351mg Sesame
Phosphorus 299mg 629mg Sesame
Potassium 2080mg 468mg Turmeric
Sodium 27mg 11mg Sesame
Zinc 4.5mg 7.75mg Sesame
Copper 1.3mg 4.082mg Sesame
Manganese 19.8mg 2.46mg Turmeric
Selenium 6.2µg 34.4µg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 4.43mg 0.25mg Turmeric
Vitamin C 0.7mg 0mg Turmeric
Vitamin B1 0.058mg 0.791mg Sesame
Vitamin B2 0.15mg 0.247mg Sesame
Vitamin B3 1.35mg 4.515mg Sesame
Vitamin B5 0.542mg 0.05mg Turmeric
Vitamin B6 0.107mg 0.79mg Sesame
Folate 20µg 97µg Sesame
Vitamin K 13.4µg 0µg Turmeric
Tryptophan 0.17mg 0.388mg Sesame
Threonine 0.33mg 0.736mg Sesame
Isoleucine 0.47mg 0.763mg Sesame
Leucine 0.81mg 1.358mg Sesame
Lysine 0.38mg 0.569mg Sesame
Methionine 0.14mg 0.586mg Sesame
Phenylalanine 0.53mg 0.94mg Sesame
Valine 0.66mg 0.99mg Sesame
Histidine 0.15mg 0.522mg Sesame
Trans Fat 0.056g Sesame
Saturated Fat 1.838g 6.957g Turmeric
Monounsaturated Fat 0.449g 18.759g Sesame
Polyunsaturated fat 0.756g 21.773g Sesame
Omega-6 - Gamma-linoleic acid 0.081g Turmeric
Omega-3 - ALA 0.003g Turmeric

Which food is preferable for your diet?

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

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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
23%
Turmeric
50%
Sesame
Minerals Daily Need Coverage Score
575%
Turmeric
348%
Sesame

Comparison summary

Which food is lower in Saturated Fat?
Turmeric
Turmeric is lower in Saturated Fat (difference - 5.119g)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 0)
Which food is cheaper?
Turmeric
Turmeric is cheaper (difference - $1.5)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.91g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 16mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.