Hazelnut vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between hazelnut and sesame

Hazelnut has more manganese and vitamin E, while sesame has more copper, iron, calcium, selenium, phosphorus, zinc, magnesium, and vitamin B6.
Sesame covers your daily need for copper, 262% more than hazelnut.
Hazelnut contains 60 times more vitamin E than sesame. While hazelnut contains 15.03mg of vitamin E, sesame contains only 0.25mg.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts and Seeds, sesame seeds, whole, dried.

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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.

Hazelnut

Sesame

Contains more PotassiumPotassium	+45.3%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+151%

Contains more MagnesiumMagnesium	+115.3%
Contains more CalciumCalcium	+755.3%
Contains more IronIron	+209.6%
Contains more CopperCopper	+136.6%
Contains more ZincZinc	+216.3%
Contains more PhosphorusPhosphorus	+116.9%
Contains more SeleniumSelenium	+1333.3%

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.

Hazelnut

Sesame

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+5912%
Contains more Vitamin B5Vitamin B5	+1736%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+16.5%

Contains more Vitamin B1Vitamin B1	+23%
Contains more Vitamin B2Vitamin B2	+118.6%
Contains more Vitamin B3Vitamin B3	+150.8%
Contains more Vitamin B6Vitamin B6	+40.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.725mg	4.082mg	262%
Manganese	6.175mg	2.46mg	162%
Iron	4.7mg	14.55mg	123%
Vitamin E	15.03mg	0.25mg	99%
Polyunsaturated fat	7.92g	21.773g	92%
Calcium	114mg	975mg	86%
Monounsaturated fat	45.652g	18.759g	67%
Selenium	2.4µg	34.4µg	58%
Zinc	2.45mg	7.75mg	48%
Phosphorus	290mg	629mg	48%
Magnesium	163mg	351mg	45%
Fats	60.75g	49.67g	17%
Vitamin B3	1.8mg	4.515mg	17%
Vitamin B5	0.918mg	0.05mg	17%
Vitamin B6	0.563mg	0.79mg	17%
Vitamin B1	0.643mg	0.791mg	12%
Vitamin K	14.2µg	0µg	12%
Saturated fat	4.464g	6.957g	11%
Vitamin B2	0.113mg	0.247mg	10%
Fiber	9.7g	11.8g	8%
Vitamin C	6.3mg	0mg	7%
Protein	14.95g	17.73g	6%
Potassium	680mg	468mg	6%
Folate	113µg	97µg	4%
Choline	45.6mg	25.6mg	4%
Calories	628kcal	573kcal	3%
Carbs	16.7g	23.45g	2%
Protein per 100 calories	2.4g	3.1g	N/A
Calories per 10 g protein	420kcal	323kcal	N/A
Weight per 100 calories	16g	17g	N/A
Unsaturated / Saturated Fat ratio	12	5.8	N/A
Net carbs	7g	11.65g	N/A
Sugar	4.34g	0.3g	N/A
Starch	0.48g		0%
Sodium	0mg	11mg	0%
Vitamin A	1µg	0µg	0%
Tryptophan	0.193mg	0.388mg	0%
Threonine	0.497mg	0.736mg	0%
Isoleucine	0.545mg	0.763mg	0%
Leucine	1.063mg	1.358mg	0%
Lysine	0.42mg	0.569mg	0%
Methionine	0.221mg	0.586mg	0%
Phenylalanine	0.663mg	0.94mg	0%
Valine	0.701mg	0.99mg	0%
Histidine	0.432mg	0.522mg	0%
Fructose	0.07g		0%