Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wheat vs. Sesame — In-Depth Nutrition Comparison

Compare

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 from 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.
:
7
Sesame
Contains less Sodium -81.8%
Contains more Manganese +22.4%
Contains more Selenium +159.9%
Contains more Calcium +2767.6%
Contains more Iron +313.4%
Contains more Magnesium +143.8%
Contains more Phosphorus +23.8%
Contains more Zinc +86.3%
Contains more Copper +638.2%
Equal in Potassium - 468
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -81.8%
Contains more Manganese +22.4%
Contains more Selenium +159.9%
Contains more Calcium +2767.6%
Contains more Iron +313.4%
Contains more Magnesium +143.8%
Contains more Phosphorus +23.8%
Contains more Zinc +86.3%
Contains more Copper +638.2%
Equal in Potassium - 468

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.
:
8
Sesame
Contains more Vitamin B3 +49.2%
Contains more Vitamin B5 +1770%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +88.8%
Contains more Vitamin B2 +104.1%
Contains more Vitamin B6 +88.5%
Contains more Folate +125.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 14% 0%
Contains more Vitamin B3 +49.2%
Contains more Vitamin B5 +1770%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +88.8%
Contains more Vitamin B2 +104.1%
Contains more Vitamin B6 +88.5%
Contains more Folate +125.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Sesame
Contains more Carbs +203.3%
Contains more Water +133.3%
Contains more Protein +29.6%
Contains more Fats +1910.9%
Contains more Other +150.6%
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
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 +203.3%
Contains more Water +133.3%
Contains more Protein +29.6%
Contains more Fats +1910.9%
Contains more Other +150.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Sesame
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +5353.2%
Contains more Polyunsaturated fat +2126.3%
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
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 +5353.2%
Contains more Polyunsaturated fat +2126.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Sesame Opinion
Net carbs 71.13g 11.65g Wheat
Protein 13.68g 17.73g Sesame
Fats 2.47g 49.67g Sesame
Carbs 71.13g 23.45g Wheat
Calories 339kcal 573kcal Sesame
Sugar 0.3g Wheat
Fiber 11.8g Sesame
Calcium 34mg 975mg Sesame
Iron 3.52mg 14.55mg Sesame
Magnesium 144mg 351mg Sesame
Phosphorus 508mg 629mg Sesame
Potassium 431mg 468mg Sesame
Sodium 2mg 11mg Wheat
Zinc 4.16mg 7.75mg Sesame
Copper 0.553mg 4.082mg Sesame
Manganese 3.012mg 2.46mg Wheat
Selenium 89.4µg 34.4µg Wheat
Vitamin A 0IU 9IU Sesame
Vitamin E 0.25mg Sesame
Vitamin B1 0.419mg 0.791mg Sesame
Vitamin B2 0.121mg 0.247mg Sesame
Vitamin B3 6.738mg 4.515mg Wheat
Vitamin B5 0.935mg 0.05mg Wheat
Vitamin B6 0.419mg 0.79mg Sesame
Folate 43µg 97µg Sesame
Choline 25.6mg Sesame
Tryptophan 0.176mg 0.388mg Sesame
Threonine 0.366mg 0.736mg Sesame
Isoleucine 0.533mg 0.763mg Sesame
Leucine 0.934mg 1.358mg Sesame
Lysine 0.303mg 0.569mg Sesame
Methionine 0.221mg 0.586mg Sesame
Phenylalanine 0.681mg 0.94mg Sesame
Valine 0.594mg 0.99mg Sesame
Histidine 0.322mg 0.522mg Sesame
Saturated Fat 0.454g 6.957g Wheat
Monounsaturated Fat 0.344g 18.759g Sesame
Polyunsaturated fat 0.978g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
34%
Wheat
47%
Sesame
Minerals Daily Need Coverage Score
168%
Wheat
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 6.503g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 50)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3.6)
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. 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.