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  6. Macadamia vs. Sesame

Macadamia vs. Sesame — In-Depth Nutrition Comparison

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The main differences between macadamia and sesame

  • Macadamia has more manganese and vitamin B1; however, sesame has more copper, iron, calcium, phosphorus, zinc, selenium, magnesium, and vitamin B6.
  • Daily need coverage for copper for sesame is 370% higher.
  • Sesame has 2 times less manganese than macadamia. Macadamia has 4.131mg of manganese, while sesame has 2.46mg.

Food types used in this article are Nuts, macadamia nuts, raw and Seeds, sesame seeds, whole, dried.

Infographic

Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Sesame
Sesame
8
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 -54.5%
Contains more ManganeseManganese +67.9%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +1047.1%
Contains more PotassiumPotassium +27.2%
Contains more IronIron +294.3%
Contains more CopperCopper +439.9%
Contains more ZincZinc +496.2%
Contains more PhosphorusPhosphorus +234.6%
Contains more SeleniumSelenium +855.6%

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 4% 0% 0% 11% 299% 37% 46% 45% 63% 0% 0% 8.3%
Sesame
Sesame
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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +116%
Contains more Vitamin B1Vitamin B1 +51.1%
Contains more Vitamin B5Vitamin B5 +1416%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B3Vitamin B3 +82.6%
Contains more Vitamin B6Vitamin B6 +187.3%
Contains more FolateFolate +781.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Macadamia Sesame DV% diff.
Copper 0.756mg 4.082mg 370%
Iron 3.69mg 14.55mg 136%
Polyunsaturated fat 1.502g 21.773g 135%
Monounsaturated fat 58.877g 18.759g 100%
Calcium 85mg 975mg 89%
Manganese 4.131mg 2.46mg 73%
Phosphorus 188mg 629mg 63%
Zinc 1.3mg 7.75mg 59%
Selenium 3.6µg 34.4µg 56%
Magnesium 130mg 351mg 53%
Fats 75.77g 49.67g 40%
Vitamin B6 0.275mg 0.79mg 40%
Vitamin B1 1.195mg 0.791mg 34%
Saturated fat 12.061g 6.957g 23%
Folate 11µg 97µg 22%
Protein 7.91g 17.73g 20%
Vitamin B5 0.758mg 0.05mg 14%
Fiber 8.6g 11.8g 13%
Vitamin B3 2.473mg 4.515mg 13%
Calories 718kcal 573kcal 7%
Vitamin B2 0.162mg 0.247mg 7%
Choline 25.6mg 5%
Carbs 13.82g 23.45g 3%
Potassium 368mg 468mg 3%
Vitamin E 0.54mg 0.25mg 2%
Vitamin C 1.2mg 0mg 1%
Protein per 100 calories 1.1g 3.1g N/A
Calories per 10 g protein 908kcal 323kcal N/A
Weight per 100 calories 14g 17g N/A
Unsaturated / Saturated Fat ratio 5 5.8 N/A
Net carbs 5.22g 11.65g N/A
Sugar 4.57g 0.3g N/A
Starch 1.05g 0%
Sodium 5mg 11mg 0%
Tryptophan 0.067mg 0.388mg 0%
Threonine 0.37mg 0.736mg 0%
Isoleucine 0.314mg 0.763mg 0%
Leucine 0.602mg 1.358mg 0%
Lysine 0.018mg 0.569mg 0%
Methionine 0.023mg 0.586mg 0%
Phenylalanine 0.665mg 0.94mg 0%
Valine 0.363mg 0.99mg 0%
Histidine 0.195mg 0.522mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 FatsFats +52.5%
Contains more ProteinProtein +124.1%
Contains more CarbsCarbs +69.7%
Contains more WaterWater +244.9%
Contains more OtherOther +291.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 more Mono. FatMonounsaturated fat +213.9%
Contains less Sat. FatSaturated fat -42.3%
Contains more Poly. FatPolyunsaturated fat +1349.6%

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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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.