Flax seeds vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and sesame

Flax seeds have more vitamin B1, fiber, and vitamin B5, while sesame has more copper, iron, calcium, zinc, vitamin B6, and selenium.
Sesame covers your daily need for copper 318% more than flax seeds.
Flax seeds contain 20 times more vitamin B5 than sesame. While flax seeds contain 0.985mg of vitamin B5, sesame contains only 0.05mg.
The amount of saturated fat in flax seeds is lower.

These are the specific foods used in this comparison Seeds, flaxseed 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.

Flax seeds

Sesame

Contains more MagnesiumMagnesium	+11.7%
Contains more PotassiumPotassium	+73.7%

Contains more CalciumCalcium	+282.4%
Contains more IronIron	+153.9%
Contains more CopperCopper	+234.6%
Contains more ZincZinc	+78.6%
Contains less SodiumSodium	-63.3%
Contains more SeleniumSelenium	+35.4%

~equal in Phosphorus ~629mg

~equal in Manganese ~2.46mg

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.

Flax seeds

Sesame

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+24%
Contains more Vitamin B1Vitamin B1	+107.8%
Contains more Vitamin B5Vitamin B5	+1870%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B2Vitamin B2	+53.4%
Contains more Vitamin B3Vitamin B3	+46.6%
Contains more Vitamin B6Vitamin B6	+67%
Contains more FolateFolate	+11.5%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.22mg	4.082mg	318%
Iron	5.73mg	14.55mg	110%
Calcium	255mg	975mg	72%
Vitamin B1	1.644mg	0.791mg	71%
Fiber	27.3g	11.8g	62%
Polyunsaturated fat	28.73g	21.773g	46%
Zinc	4.34mg	7.75mg	31%
Monounsaturated fat	7.527g	18.759g	28%
Vitamin B6	0.473mg	0.79mg	24%
Vitamin B5	0.985mg	0.05mg	19%
Selenium	25.4µg	34.4µg	16%
Saturated fat	3.663g	6.957g	15%
Fats	42.16g	49.67g	12%
Magnesium	392mg	351mg	10%
Potassium	813mg	468mg	10%
Choline	78.7mg	25.6mg	10%
Vitamin B3	3.08mg	4.515mg	9%
Vitamin B2	0.161mg	0.247mg	7%
Vitamin K	4.3µg	0µg	4%
Folate	87µg	97µg	3%
Calories	534kcal	573kcal	2%
Carbs	28.88g	23.45g	2%
Phosphorus	642mg	629mg	2%
Protein	18.29g	17.73g	1%
Vitamin C	0.6mg	0mg	1%
Sodium	30mg	11mg	1%
Manganese	2.482mg	2.46mg	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	9.9	5.8	N/A
Net carbs	1.58g	11.65g	N/A
Sugar	1.55g	0.3g	N/A
Vitamin E	0.31mg	0.25mg	0%
Tryptophan	0.297mg	0.388mg	0%
Threonine	0.766mg	0.736mg	0%
Isoleucine	0.896mg	0.763mg	0%
Leucine	1.235mg	1.358mg	0%
Lysine	0.862mg	0.569mg	0%
Methionine	0.37mg	0.586mg	0%
Phenylalanine	0.957mg	0.94mg	0%
Valine	1.072mg	0.99mg	0%
Histidine	0.472mg	0.522mg	0%
Omega-6 (Eicosadienoic acid)	0.007g		N/A