Peanut vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between peanuts and sesame

Peanuts have more vitamin E, vitamin B3, and folate; however, sesame is richer in copper, iron, calcium, selenium, magnesium, zinc, and phosphorus.
Sesame covers your daily copper needs 326% more than peanuts.
Sesame has 33 times less vitamin E than peanuts. Peanuts have 8.33mg of vitamin E, while sesame has 0.25mg.

Specific food types used in this comparison are Peanuts, all types, raw and Seeds, sesame seeds, whole, dried.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Peanut

Sesame

Contains more PotassiumPotassium

+50.6%

Contains more MagnesiumMagnesium	+108.9%
Contains more CalciumCalcium	+959.8%
Contains more IronIron	+217.7%
Contains more CopperCopper	+256.8%
Contains more ZincZinc	+137%
Contains more PhosphorusPhosphorus	+67.3%
Contains less SodiumSodium	-38.9%
Contains more ManganeseManganese	+27.2%
Contains more SeleniumSelenium	+377.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Peanut

Sesame

Contains more Vitamin EVitamin E	+3232%
Contains more Vitamin B3Vitamin B3	+167.2%
Contains more Vitamin B5Vitamin B5	+3434%
Contains more FolateFolate	+147.4%

Contains more Vitamin B1Vitamin B1	+23.6%
Contains more Vitamin B2Vitamin B2	+83%
Contains more Vitamin B6Vitamin B6	+127%

~equal in Vitamin C ~0mg

~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			DV% diff.
Copper	1.144mg	4.082mg	326%
Iron	4.58mg	14.55mg	125%
Calcium	92mg	975mg	88%
Vitamin E	8.33mg	0.25mg	54%
Selenium	7.2µg	34.4µg	49%
Vitamin B3	12.066mg	4.515mg	47%
Magnesium	168mg	351mg	44%
Zinc	3.27mg	7.75mg	41%
Polyunsaturated fat	15.558g	21.773g	41%
Phosphorus	376mg	629mg	36%
Folate	240µg	97µg	36%
Vitamin B5	1.767mg	0.05mg	34%
Vitamin B6	0.348mg	0.79mg	34%
Manganese	1.934mg	2.46mg	23%
Protein	25.8g	17.73g	16%
Monounsaturated fat	24.426g	18.759g	14%
Fiber	8.5g	11.8g	13%
Vitamin B1	0.64mg	0.791mg	13%
Vitamin B2	0.135mg	0.247mg	9%
Potassium	705mg	468mg	7%
Choline	52.5mg	25.6mg	5%
Saturated fat	6.279g	6.957g	3%
Carbs	16.13g	23.45g	2%
Fats	49.24g	49.67g	1%
Calories	567kcal	573kcal	0%
Protein per 100 calories	4.6g	3.1g	N/A
Calories per 10 g protein	220kcal	323kcal	N/A
Weight per 100 calories	18g	17g	N/A
Unsaturated / Saturated Fat ratio	6.4	5.8	N/A
Net carbs	7.63g	11.65g	N/A
Sugar	4.72g	0.3g	N/A
Sodium	18mg	11mg	0%
Tryptophan	0.25mg	0.388mg	0%
Threonine	0.883mg	0.736mg	0%
Isoleucine	0.907mg	0.763mg	0%
Leucine	1.672mg	1.358mg	0%
Lysine	0.926mg	0.569mg	0%
Methionine	0.317mg	0.586mg	0%
Phenylalanine	1.377mg	0.94mg	0%
Valine	1.082mg	0.99mg	0%
Histidine	0.652mg	0.522mg	0%