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  6. Wheat vs. Sesame

Wheat vs. Sesame — In-Depth Nutrition Comparison

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How are wheat and sesame different?

  • Wheat is higher in selenium and manganese; however, sesame is richer in copper, iron, calcium, magnesium, zinc, vitamin B1, and vitamin B6.
  • Daily need coverage for copper for sesame is 392% higher.
  • Wheat contains 3 times more selenium than sesame. While wheat contains 89.4µg of selenium, sesame contains only 34.4µg.
  • Wheat has less saturated fat.

Wheat, durum and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Sesame
Sesame
6
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 -81.8%
Contains more ManganeseManganese +22.4%
Contains more SeleniumSelenium +159.9%
Contains more MagnesiumMagnesium +143.8%
Contains more CalciumCalcium +2767.6%
Contains more IronIron +313.4%
Contains more CopperCopper +638.2%
Contains more ZincZinc +86.3%
Contains more PhosphorusPhosphorus +23.8%
~equal in Potassium ~468mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Sesame
Sesame
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin B3Vitamin B3 +49.2%
Contains more Vitamin B5Vitamin B5 +1770%
Contains more Vitamin B1Vitamin B1 +88.8%
Contains more Vitamin B2Vitamin B2 +104.1%
Contains more Vitamin B6Vitamin B6 +88.5%
Contains more FolateFolate +125.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Sesame DV% diff.
Copper 0.553mg 4.082mg 392%
Polyunsaturated fat 0.978g 21.773g 139%
Iron 3.52mg 14.55mg 138%
Selenium 89.4µg 34.4µg 100%
Calcium 34mg 975mg 94%
Fats 2.47g 49.67g 73%
Magnesium 144mg 351mg 49%
Fiber 11.8g 47%
Monounsaturated fat 0.344g 18.759g 46%
Zinc 4.16mg 7.75mg 33%
Vitamin B1 0.419mg 0.791mg 31%
Saturated fat 0.454g 6.957g 30%
Vitamin B6 0.419mg 0.79mg 29%
Manganese 3.012mg 2.46mg 24%
Vitamin B5 0.935mg 0.05mg 18%
Phosphorus 508mg 629mg 17%
Carbs 71.13g 23.45g 16%
Vitamin B3 6.738mg 4.515mg 14%
Folate 43µg 97µg 14%
Calories 339kcal 573kcal 12%
Vitamin B2 0.121mg 0.247mg 10%
Protein 13.68g 17.73g 8%
Choline 25.6mg 5%
Vitamin E 0.25mg 2%
Potassium 431mg 468mg 1%
Protein per 100 calories 4g 3.1g N/A
Calories per 10 g protein 248kcal 323kcal N/A
Weight per 100 calories 29g 17g N/A
Unsaturated / Saturated Fat ratio 2.9 5.8 N/A
Net carbs 71.13g 11.65g N/A
Sugar 0.3g N/A
Sodium 2mg 11mg 0%
Tryptophan 0.176mg 0.388mg 0%
Threonine 0.366mg 0.736mg 0%
Isoleucine 0.533mg 0.763mg 0%
Leucine 0.934mg 1.358mg 0%
Lysine 0.303mg 0.569mg 0%
Methionine 0.221mg 0.586mg 0%
Phenylalanine 0.681mg 0.94mg 0%
Valine 0.594mg 0.99mg 0%
Histidine 0.322mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Sesame
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 CarbsCarbs +203.3%
Contains more WaterWater +133.3%
Contains more ProteinProtein +29.6%
Contains more FatsFats +1910.9%
Contains more OtherOther +150.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -93.5%
Contains more Mono. FatMonounsaturated fat +5353.2%
Contains more Poly. FatPolyunsaturated fat +2126.3%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.