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  6. Garlic vs. Sesame

Garlic vs. Sesame — In-Depth Nutrition Comparison

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How are garlic and sesame different?

  • Garlic is richer in vitamin C, while sesame is higher in copper, iron, calcium, magnesium, phosphorus, zinc, vitamin B1, fiber, and selenium.
  • Sesame covers your daily need for copper, 420% more than garlic.

Garlic, raw and Seeds, sesame seeds, whole, dried types were used in this article.

Infographic

Garlic 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.
Garlic
Garlic
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +1304%
Contains more CalciumCalcium +438.7%
Contains more PotassiumPotassium +16.7%
Contains more IronIron +755.9%
Contains more CopperCopper +1265.2%
Contains more ZincZinc +568.1%
Contains more PhosphorusPhosphorus +311.1%
Contains less SodiumSodium -35.3%
Contains more ManganeseManganese +47.1%
Contains more SeleniumSelenium +142.3%

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.
Garlic
Garlic
4
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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
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 CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +1092%
Contains more Vitamin B6Vitamin B6 +56.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin B1Vitamin B1 +295.5%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B3Vitamin B3 +545%
Contains more FolateFolate +3133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Sesame DV% diff.
Copper 0.299mg 4.082mg 420%
Iron 1.7mg 14.55mg 161%
Polyunsaturated fat 0.249g 21.773g 143%
Calcium 181mg 975mg 79%
Magnesium 25mg 351mg 78%
Fats 0.5g 49.67g 76%
Phosphorus 153mg 629mg 68%
Zinc 1.16mg 7.75mg 60%
Vitamin B1 0.2mg 0.791mg 49%
Monounsaturated fat 0.011g 18.759g 47%
Fiber 2.1g 11.8g 39%
Selenium 14.2µg 34.4µg 37%
Vitamin C 31.2mg 0mg 35%
Manganese 1.672mg 2.46mg 34%
Vitamin B6 1.235mg 0.79mg 34%
Saturated fat 0.089g 6.957g 31%
Vitamin B3 0.7mg 4.515mg 24%
Folate 3µg 97µg 24%
Protein 6.36g 17.73g 23%
Calories 149kcal 573kcal 21%
Vitamin B2 0.11mg 0.247mg 11%
Vitamin B5 0.596mg 0.05mg 11%
Carbs 33.06g 23.45g 3%
Potassium 401mg 468mg 2%
Vitamin E 0.08mg 0.25mg 1%
Vitamin K 1.7µg 0µg 1%
Protein per 100 calories 4.3g 3.1g N/A
Calories per 10 g protein 234kcal 323kcal N/A
Weight per 100 calories 67g 17g N/A
Unsaturated / Saturated Fat ratio 2.9 5.8 N/A
Net carbs 30.96g 11.65g N/A
Sugar 1g 0.3g N/A
Sodium 17mg 11mg 0%
Choline 23.2mg 25.6mg 0%
Tryptophan 0.066mg 0.388mg 0%
Threonine 0.157mg 0.736mg 0%
Isoleucine 0.217mg 0.763mg 0%
Leucine 0.308mg 1.358mg 0%
Lysine 0.273mg 0.569mg 0%
Methionine 0.076mg 0.586mg 0%
Phenylalanine 0.183mg 0.94mg 0%
Valine 0.291mg 0.99mg 0%
Histidine 0.113mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +41%
Contains more WaterWater +1149%
Contains more ProteinProtein +178.8%
Contains more FatsFats +9834%
Contains more OtherOther +197.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -98.7%
Contains more Mono. FatMonounsaturated fat +170436.4%
Contains more Poly. FatPolyunsaturated fat +8644.2%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.