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  6. Sesame vs. Avocado

Sesame vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between sesame and avocados

  • The amount of copper, iron, manganese, calcium, phosphorus, magnesium, zinc, selenium, vitamin B1, and vitamin B6 in sesame is higher than in avocados.
  • Sesame covers your daily copper needs 432% more than avocados.
  • Avocados have 86 times less selenium than sesame. Sesame has 34.4µg of selenium, while avocados have 0.4µg.

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

Infographic

Sesame vs Avocado 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +1110.3%
Contains more CalciumCalcium +8025%
Contains more IronIron +2545.5%
Contains more CopperCopper +2048.4%
Contains more ZincZinc +1110.9%
Contains more PhosphorusPhosphorus +1109.6%
Contains more ManganeseManganese +1632.4%
Contains more SeleniumSelenium +8500%
Contains less SodiumSodium -36.4%
~equal in Potassium ~485mg

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.
Sesame
Sesame
5
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%
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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin B1Vitamin B1 +1080.6%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +159.8%
Contains more Vitamin B6Vitamin B6 +207.4%
Contains more FolateFolate +19.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +728%
Contains more Vitamin B5Vitamin B5 +2678%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Avocado DV% diff.
Copper 4.082mg 0.19mg 432%
Iron 14.55mg 0.55mg 175%
Polyunsaturated fat 21.773g 1.816g 133%
Manganese 2.46mg 0.142mg 101%
Calcium 975mg 12mg 96%
Phosphorus 629mg 52mg 82%
Magnesium 351mg 29mg 77%
Zinc 7.75mg 0.64mg 65%
Selenium 34.4µg 0.4µg 62%
Vitamin B1 0.791mg 0.067mg 60%
Fats 49.67g 14.66g 54%
Vitamin B6 0.79mg 0.257mg 41%
Protein 17.73g 2g 31%
Vitamin B5 0.05mg 1.389mg 27%
Saturated fat 6.957g 2.126g 22%
Monounsaturated fat 18.759g 9.799g 22%
Calories 573kcal 160kcal 21%
Fiber 11.8g 6.7g 20%
Vitamin K 0µg 21µg 18%
Vitamin B3 4.515mg 1.738mg 17%
Vitamin E 0.25mg 2.07mg 12%
Vitamin C 0mg 10mg 11%
Vitamin B2 0.247mg 0.13mg 9%
Carbs 23.45g 8.53g 5%
Folate 97µg 81µg 4%
Choline 25.6mg 14.2mg 2%
Potassium 468mg 485mg 1%
Vitamin A 0µg 7µg 1%
Protein per 100 calories 3.1g 1.3g N/A
Calories per 10 g protein 323kcal 800kcal N/A
Weight per 100 calories 17g 63g N/A
Unsaturated / Saturated Fat ratio 5.8 5.5 N/A
Net carbs 11.65g 1.83g N/A
Sugar 0.3g 0.66g N/A
Starch 0.11g 0%
Sodium 11mg 7mg 0%
Tryptophan 0.388mg 0.025mg 0%
Threonine 0.736mg 0.073mg 0%
Isoleucine 0.763mg 0.084mg 0%
Leucine 1.358mg 0.143mg 0%
Lysine 0.569mg 0.132mg 0%
Methionine 0.586mg 0.038mg 0%
Phenylalanine 0.94mg 0.097mg 0%
Valine 0.99mg 0.107mg 0%
Histidine 0.522mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +786.5%
Contains more FatsFats +238.8%
Contains more CarbsCarbs +174.9%
Contains more OtherOther +182.3%
Contains more WaterWater +1461.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains more Mono. FatMonounsaturated fat +91.4%
Contains more Poly. FatPolyunsaturated fat +1099%
Contains less Sat. FatSaturated fat -69.4%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.