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  6. Buckwheat vs. Sesame

Buckwheat vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between buckwheat and sesame

  • The amount of copper, iron, calcium, manganese, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6 in sesame is higher than in buckwheat.
  • Sesame covers your daily need for copper, 437% more than buckwheat.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Seeds, sesame seeds, whole, dried.

Infographic

Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Sesame
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 -63.6%
Contains more MagnesiumMagnesium +588.2%
Contains more CalciumCalcium +13828.6%
Contains more PotassiumPotassium +431.8%
Contains more IronIron +1718.8%
Contains more CopperCopper +2695.9%
Contains more ZincZinc +1170.5%
Contains more PhosphorusPhosphorus +798.6%
Contains more ManganeseManganese +510.4%
Contains more SeleniumSelenium +1463.6%

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% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Sesame
Sesame
6
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 B5Vitamin B5 +618%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +177.8%
Contains more Vitamin B1Vitamin B1 +1877.5%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B3Vitamin B3 +380.3%
Contains more Vitamin B6Vitamin B6 +926%
Contains more FolateFolate +592.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Sesame DV% diff.
Copper 0.146mg 4.082mg 437%
Iron 0.8mg 14.55mg 172%
Polyunsaturated fat 0.188g 21.773g 144%
Calcium 7mg 975mg 97%
Manganese 0.403mg 2.46mg 89%
Phosphorus 70mg 629mg 80%
Fats 0.62g 49.67g 75%
Magnesium 51mg 351mg 71%
Zinc 0.61mg 7.75mg 65%
Vitamin B1 0.04mg 0.791mg 63%
Selenium 2.2µg 34.4µg 59%
Vitamin B6 0.077mg 0.79mg 55%
Monounsaturated fat 0.188g 18.759g 46%
Fiber 2.7g 11.8g 36%
Saturated fat 0.134g 6.957g 31%
Protein 3.38g 17.73g 29%
Calories 92kcal 573kcal 24%
Vitamin B3 0.94mg 4.515mg 22%
Folate 14µg 97µg 21%
Vitamin B2 0.039mg 0.247mg 16%
Potassium 88mg 468mg 11%
Vitamin B5 0.359mg 0.05mg 6%
Vitamin K 1.9µg 0µg 2%
Carbs 19.94g 23.45g 1%
Vitamin E 0.09mg 0.25mg 1%
Choline 20.1mg 25.6mg 1%
Protein per 100 calories 3.7g 3.1g N/A
Calories per 10 g protein 272kcal 323kcal N/A
Weight per 100 calories 109g 17g N/A
Unsaturated / Saturated Fat ratio 2.8 5.8 N/A
Net carbs 17.24g 11.65g N/A
Sugar 0.9g 0.3g N/A
Sodium 4mg 11mg 0%
Tryptophan 0.049mg 0.388mg 0%
Threonine 0.129mg 0.736mg 0%
Isoleucine 0.127mg 0.763mg 0%
Leucine 0.212mg 1.358mg 0%
Lysine 0.172mg 0.569mg 0%
Methionine 0.044mg 0.586mg 0%
Phenylalanine 0.133mg 0.94mg 0%
Valine 0.173mg 0.99mg 0%
Histidine 0.079mg 0.522mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Sesame
Sesame
4
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 +1512.6%
Contains more ProteinProtein +424.6%
Contains more FatsFats +7911.3%
Contains more CarbsCarbs +17.6%
Contains more OtherOther +937.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 -98.1%
Contains more Mono. FatMonounsaturated fat +9878.2%
Contains more Poly. FatPolyunsaturated fat +11481.4%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.