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Vanilla extract vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between vanilla extract and sesame

  • The amount of copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6 in sesame is higher than in vanilla extract.
  • Sesame covers your daily need for copper, 446% more than vanilla extract.

These are the specific foods used in this comparison Vanilla extract and Seeds, sesame seeds, whole, dried.

Infographic

Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
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 less SodiumSodium -18.2%
Contains more MagnesiumMagnesium +2825%
Contains more CalciumCalcium +8763.6%
Contains more PotassiumPotassium +216.2%
Contains more IronIron +12025%
Contains more CopperCopper +5569.4%
Contains more ZincZinc +6945.5%
Contains more PhosphorusPhosphorus +10383.3%
Contains more ManganeseManganese +969.6%
Contains more SeleniumSelenium +∞%

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 0% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Sesame
8
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7090.9%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +962.4%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin B6Vitamin B6 +2938.5%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Sesame
3
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 +1021.1%
Contains more OtherOther +676.9%
Contains more ProteinProtein +29450%
Contains more FatsFats +82683.3%
Contains more CarbsCarbs +85.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
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 -99.9%
Contains more Mono. FatMonounsaturated fat +187490%
Contains more Poly. FatPolyunsaturated fat +544225%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vanilla extract Sesame DV% diff.
Copper 0.072mg 4.082mg 446%
Iron 0.12mg 14.55mg 180%
Polyunsaturated fat 0.004g 21.773g 145%
Manganese 0.23mg 2.46mg 97%
Calcium 11mg 975mg 96%
Phosphorus 6mg 629mg 89%
Magnesium 12mg 351mg 81%
Fats 0.06g 49.67g 76%
Zinc 0.11mg 7.75mg 69%
Vitamin B1 0.011mg 0.791mg 65%
Selenium 0µg 34.4µg 63%
Vitamin B6 0.026mg 0.79mg 59%
Fiber 0g 11.8g 47%
Monounsaturated fat 0.01g 18.759g 47%
Protein 0.06g 17.73g 35%
Saturated fat 0.01g 6.957g 32%
Vitamin B3 0.425mg 4.515mg 26%
Folate 0µg 97µg 24%
Calories 288kcal 573kcal 14%
Vitamin B2 0.095mg 0.247mg 12%
Potassium 148mg 468mg 9%
Choline 25.6mg 5%
Carbs 12.65g 23.45g 4%
Vitamin E 0mg 0.25mg 2%
Net carbs 12.65g 11.65g N/A
Sugar 12.65g 0.3g N/A
Sodium 9mg 11mg 0%
Vitamin B5 0.035mg 0.05mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vanilla extract Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Vanilla extract
47%
Sesame
Minerals Daily Need Coverage Score
9%
Vanilla extract
348%
Sesame

Comparison summary

Which food contains less Sodium?
Vanilla extract
Vanilla extract contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Vanilla extract
Vanilla extract is lower in Saturated fat (difference - 6.947g)
Which food is lower in glycemic index?
Vanilla extract
Vanilla extract is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 12.35g)
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $2)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.