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  6. Poppy seed vs. Sesame

Poppy seed vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between poppy seed and sesame?

  • Poppy seed is richer in manganese, calcium, phosphorus, and fiber, yet sesame is richer in copper, iron, vitamin B6, selenium, and vitamin B3.
  • Sesame's daily need coverage for copper is 273% higher.
  • Poppy seed has 3 times more manganese than sesame. Poppy seed has 6.707mg of manganese, while sesame has 2.46mg.
  • Poppy seed contains less saturated fat.

We used Spices, poppy seed and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Sesame
Sesame
4
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 CalciumCalcium +47.5%
Contains more PotassiumPotassium +53.6%
Contains more PhosphorusPhosphorus +38.3%
Contains more ManganeseManganese +172.6%
Contains more IronIron +49.1%
Contains more CopperCopper +150.9%
Contains less SodiumSodium -57.7%
Contains more SeleniumSelenium +154.8%
~equal in Magnesium ~351mg
~equal in Zinc ~7.75mg

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 3.3% 0% 0% 35% 214% 23% 17% 19% 57% 0% 0% 62%
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 +608%
Contains more Vitamin B5Vitamin B5 +548%
Contains more Vitamin B2Vitamin B2 +147%
Contains more Vitamin B3Vitamin B3 +403.9%
Contains more Vitamin B6Vitamin B6 +219.8%
Contains more FolateFolate +18.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.791mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Poppy seed Sesame DV% diff.
Copper 1.627mg 4.082mg 273%
Manganese 6.707mg 2.46mg 185%
Iron 9.76mg 14.55mg 60%
Calcium 1438mg 975mg 46%
Polyunsaturated fat 28.569g 21.773g 45%
Vitamin B6 0.247mg 0.79mg 42%
Selenium 13.5µg 34.4µg 38%
Phosphorus 870mg 629mg 34%
Monounsaturated fat 5.982g 18.759g 32%
Fiber 19.5g 11.8g 31%
Vitamin B3 0.896mg 4.515mg 23%
Fats 41.56g 49.67g 12%
Vitamin B2 0.1mg 0.247mg 11%
Saturated fat 4.517g 6.957g 11%
Vitamin E 1.77mg 0.25mg 10%
Potassium 719mg 468mg 7%
Vitamin B1 0.854mg 0.791mg 5%
Vitamin B5 0.324mg 0.05mg 5%
Folate 82µg 97µg 4%
Choline 8.8mg 25.6mg 3%
Calories 525kcal 573kcal 2%
Carbs 28.13g 23.45g 2%
Protein 17.99g 17.73g 1%
Vitamin C 1mg 0mg 1%
Magnesium 347mg 351mg 1%
Zinc 7.9mg 7.75mg 1%
Sodium 26mg 11mg 1%
Protein per 100 calories 3.4g 3.1g N/A
Calories per 10 g protein 292kcal 323kcal N/A
Weight per 100 calories 19g 17g N/A
Unsaturated / Saturated Fat ratio 7.6 5.8 N/A
Net carbs 8.63g 11.65g N/A
Sugar 2.99g 0.3g N/A
Tryptophan 0.184mg 0.388mg 0%
Threonine 0.686mg 0.736mg 0%
Isoleucine 0.819mg 0.763mg 0%
Leucine 1.321mg 1.358mg 0%
Lysine 0.952mg 0.569mg 0%
Methionine 0.502mg 0.586mg 0%
Phenylalanine 0.758mg 0.94mg 0%
Valine 1.095mg 0.99mg 0%
Histidine 0.471mg 0.522mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Sesame
Sesame
1
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 +20%
Contains more WaterWater +26.9%
Contains more OtherOther +42.8%
Contains more FatsFats +19.5%
~equal in Protein ~17.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Sesame
Sesame
1
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 -35.1%
Contains more Poly. FatPolyunsaturated fat +31.2%
Contains more Mono. FatMonounsaturated fat +213.6%

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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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.