Sesame vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between sesame and buckwheat

The amount of copper, iron, calcium, manganese, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6 in sesame is higher than in buckwheat.
Sesame covers your daily need for copper, 437% more than buckwheat.
Sesame contains 139 times more calcium than buckwheat. While sesame contains 975mg of calcium, buckwheat contains only 7mg.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Buckwheat groats, roasted, cooked.

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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.

Sesame

Buckwheat

Contains more MagnesiumMagnesium	+588.2%
Contains more CalciumCalcium	+13828.6%
Contains more PotassiumPotassium	+431.8%
Contains more IronIron	+1718.8%
Contains more CopperCopper	+2695.9%
Contains more ZincZinc	+1170.5%
Contains more PhosphorusPhosphorus	+798.6%
Contains more ManganeseManganese	+510.4%
Contains more SeleniumSelenium	+1463.6%

Contains less SodiumSodium

-63.6%

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

Buckwheat

Contains more Vitamin EVitamin E	+177.8%
Contains more Vitamin B1Vitamin B1	+1877.5%
Contains more Vitamin B2Vitamin B2	+533.3%
Contains more Vitamin B3Vitamin B3	+380.3%
Contains more Vitamin B6Vitamin B6	+926%
Contains more FolateFolate	+592.9%

Contains more Vitamin B5Vitamin B5	+618%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~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	4.082mg	0.146mg	437%
Iron	14.55mg	0.8mg	172%
Polyunsaturated fat	21.773g	0.188g	144%
Calcium	975mg	7mg	97%
Manganese	2.46mg	0.403mg	89%
Phosphorus	629mg	70mg	80%
Fats	49.67g	0.62g	75%
Magnesium	351mg	51mg	71%
Zinc	7.75mg	0.61mg	65%
Vitamin B1	0.791mg	0.04mg	63%
Selenium	34.4µg	2.2µg	59%
Vitamin B6	0.79mg	0.077mg	55%
Monounsaturated fat	18.759g	0.188g	46%
Fiber	11.8g	2.7g	36%
Saturated fat	6.957g	0.134g	31%
Protein	17.73g	3.38g	29%
Calories	573kcal	92kcal	24%
Vitamin B3	4.515mg	0.94mg	22%
Folate	97µg	14µg	21%
Vitamin B2	0.247mg	0.039mg	16%
Potassium	468mg	88mg	11%
Vitamin B5	0.05mg	0.359mg	6%
Vitamin K	0µg	1.9µg	2%
Carbs	23.45g	19.94g	1%
Vitamin E	0.25mg	0.09mg	1%
Choline	25.6mg	20.1mg	1%
Protein per 100 calories	3.1g	3.7g	N/A
Calories per 10 g protein	323kcal	272kcal	N/A
Weight per 100 calories	17g	109g	N/A
Unsaturated / Saturated Fat ratio	5.8	2.8	N/A
Net carbs	11.65g	17.24g	N/A
Sugar	0.3g	0.9g	N/A
Sodium	11mg	4mg	0%
Tryptophan	0.388mg	0.049mg	0%
Threonine	0.736mg	0.129mg	0%
Isoleucine	0.763mg	0.127mg	0%
Leucine	1.358mg	0.212mg	0%
Lysine	0.569mg	0.172mg	0%
Methionine	0.586mg	0.044mg	0%
Phenylalanine	0.94mg	0.133mg	0%
Valine	0.99mg	0.173mg	0%
Histidine	0.522mg	0.079mg	0%
Fructose		0.1g	0%