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Sesame vs. Wheat Bread — In-Depth Nutrition Comparison

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How are sesame and wheat Bread different?

  • Sesame is higher than wheat Bread in copper, iron, calcium, fats, magnesium, phosphorus, zinc, vitamin B6, and manganese.
  • Sesame covers your daily need for copper 432% more than wheat Bread.
  • Sesame contains 12 times more fats than wheat Bread. Sesame contains 49.67g of fats, while wheat Bread contains 4.27g.
  • Wheat Bread is lower in saturated fat.

Seeds, sesame seeds, whole, dried and Bread, wheat, toasted types were used in this article.

Infographic

Sesame vs Wheat Bread infographic
Infographic link

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.
Sesame
Sesame
9
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +494.9%
Contains more CalciumCalcium +490.9%
Contains more PotassiumPotassium +109.9%
Contains more IronIron +255.7%
Contains more CopperCopper +1961.6%
Contains more ZincZinc +427.2%
Contains more PhosphorusPhosphorus +234.6%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +78.6%
~equal in Selenium ~33.4µg

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.
Sesame
Sesame
3
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 0.67% 0% 0% 4.8% 110% 88% 117% 27% 35% 0% 14% 65%
Contains more Vitamin B1Vitamin B1 +80.2%
Contains more Vitamin B6Vitamin B6 +416.3%
Contains more FolateFolate +12.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +54.7%
Contains more Vitamin B3Vitamin B3 +38.4%
Contains more Vitamin B5Vitamin B5 +812%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.24mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Wheat Bread DV% diff.
Copper 4.082mg 0.198mg 432%
Polyunsaturated fat 21.773g 1.72g 134%
Iron 14.55mg 4.09mg 131%
Calcium 975mg 165mg 81%
Fats 49.67g 4.27g 70%
Magnesium 351mg 59mg 70%
Phosphorus 629mg 188mg 63%
Zinc 7.75mg 1.47mg 57%
Vitamin B6 0.79mg 0.153mg 49%
Manganese 2.46mg 1.377mg 47%
Monounsaturated fat 18.759g 1.019g 44%
Vitamin B1 0.791mg 0.439mg 29%
Fiber 11.8g 4.7g 28%
Saturated fat 6.957g 0.989g 27%
Sodium 11mg 601mg 26%
Calories 573kcal 313kcal 13%
Carbs 23.45g 55.77g 11%
Vitamin B3 4.515mg 6.25mg 11%
Protein 17.73g 12.96g 10%
Vitamin B2 0.247mg 0.382mg 10%
Omega-3 (ALA) 0.161g 10%
Vitamin B5 0.05mg 0.456mg 8%
Potassium 468mg 223mg 7%
Vitamin K 0µg 5.7µg 5%
Folate 97µg 86µg 3%
Selenium 34.4µg 33.4µg 2%
Choline 25.6mg 22.1mg 1%
Protein per 100 calories 3.1g 4.1g N/A
Calories per 10 g protein 323kcal 242kcal N/A
Weight per 100 calories 17g 32g N/A
Unsaturated / Saturated Fat ratio 5.8 2.8 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 11.65g 51.07g N/A
Sugar 0.3g 6.42g N/A
Vitamin E 0.25mg 0.24mg 0%
Tryptophan 0.388mg 0.092mg 0%
Threonine 0.736mg 0.299mg 0%
Isoleucine 0.763mg 0.258mg 0%
Leucine 1.358mg 0.461mg 0%
Lysine 0.569mg 0.215mg 0%
Methionine 0.586mg 0.105mg 0%
Phenylalanine 0.94mg 0.315mg 0%
Valine 0.99mg 0.31mg 0%
Histidine 0.522mg 0.15mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +36.8%
Contains more FatsFats +1063.2%
Contains more CarbsCarbs +137.8%
Contains more WaterWater +416.6%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +1740.9%
Contains more Poly. FatPolyunsaturated fat +1165.9%
Contains less Sat. FatSaturated fat -85.8%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.