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

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.

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

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.

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%