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  6. White bread vs. Sesame

White bread vs. Sesame — In-Depth Nutrition Comparison

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Important differences between white bread and sesame

  • White bread has less copper, iron, manganese, calcium, magnesium, phosphorus, zinc, vitamin B6, and fiber.
  • Sesame's daily need coverage for copper is 442% more.
  • White bread is lower in saturated fat.

The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Seeds, sesame seeds, whole, dried.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Sesame
Sesame
10
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 more MagnesiumMagnesium +1426.1%
Contains more CalciumCalcium +577.1%
Contains more PotassiumPotassium +271.4%
Contains more IronIron +303%
Contains more CopperCopper +3941.6%
Contains more ZincZinc +947.3%
Contains more PhosphorusPhosphorus +541.8%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +359%
Contains more SeleniumSelenium +56.4%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Sesame
Sesame
4
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 B5Vitamin B5 +972%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.4%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B1Vitamin B1 +48.4%
Contains more Vitamin B6Vitamin B6 +808%
Contains more CholineCholine +75.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.247mg
~equal in Vitamin B3 ~4.515mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Sesame DV% diff.
Copper 0.101mg 4.082mg 442%
Iron 3.61mg 14.55mg 137%
Polyunsaturated fat 1.602g 21.773g 134%
Manganese 0.536mg 2.46mg 84%
Calcium 144mg 975mg 83%
Magnesium 23mg 351mg 78%
Phosphorus 98mg 629mg 76%
Fats 3.33g 49.67g 71%
Zinc 0.74mg 7.75mg 64%
Vitamin B6 0.087mg 0.79mg 54%
Monounsaturated fat 0.599g 18.759g 45%
Fiber 2.7g 11.8g 36%
Saturated fat 0.698g 6.957g 28%
Selenium 22µg 34.4µg 23%
Vitamin B1 0.533mg 0.791mg 22%
Sodium 490mg 11mg 21%
Protein 8.85g 17.73g 18%
Starch 37.17g 15%
Calories 266kcal 573kcal 15%
Vitamin B5 0.536mg 0.05mg 10%
Potassium 126mg 468mg 10%
Carbs 49.42g 23.45g 9%
Folate 111µg 97µg 4%
Fructose 2.43g 3%
Choline 14.6mg 25.6mg 2%
Vitamin B3 4.78mg 4.515mg 2%
Net carbs 46.72g 11.65g N/A
Sugar 5.67g 0.3g N/A
Vitamin E 0.22mg 0.25mg 0%
Vitamin B2 0.243mg 0.247mg 0%
Vitamin K 0.2µg 0µg 0%
Trans fat 0.027g N/A
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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +110.7%
Contains more WaterWater +676.5%
Contains more ProteinProtein +100.3%
Contains more FatsFats +1391.6%
Contains more OtherOther +125.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -90%
Contains more Mono. FatMonounsaturated fat +3031.7%
Contains more Poly. FatPolyunsaturated fat +1259.1%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.