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Sesame vs. Butter — In-Depth Nutrition Comparison

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How are sesame and butter different?

  • Sesame is higher than butter in copper, iron, manganese, calcium, phosphorus, magnesium, zinc, and vitamin B1.
  • Sesame covers your daily need for copper, 452% more than butter.
  • Sesame contains 728 times more iron than butter. Sesame contains 14.55mg of iron, while butter contains 0.02mg.
  • Sesame is lower in saturated fat.

Seeds, sesame seeds, whole, dried and Butter, without salt types were used in this article.

Infographic

Sesame vs Butter 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
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%
Butter
Butter
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +17450%
Contains more CalciumCalcium +3962.5%
Contains more PotassiumPotassium +1850%
Contains more IronIron +72650%
Contains more CopperCopper +25412.5%
Contains more ZincZinc +8511.1%
Contains more PhosphorusPhosphorus +2520.8%
Contains more ManganeseManganese +61400%
Contains more SeleniumSelenium +3340%
~equal in Sodium ~11mg

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%
Butter
Butter
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% 228% 46% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
Contains more Vitamin B1Vitamin B1 +15720%
Contains more Vitamin B2Vitamin B2 +626.5%
Contains more Vitamin B3Vitamin B3 +10650%
Contains more Vitamin B6Vitamin B6 +26233.3%
Contains more FolateFolate +3133.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +828%
Contains more Vitamin B5Vitamin B5 +120%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Butter DV% diff.
Copper 4.082mg 0.016mg 452%
Saturated fat 6.957g 50.489g 198%
Iron 14.55mg 0.02mg 182%
Polyunsaturated fat 21.773g 3.01g 125%
Manganese 2.46mg 0.004mg 107%
Calcium 975mg 24mg 95%
Phosphorus 629mg 24mg 86%
Magnesium 351mg 2mg 83%
Vitamin A 0µg 684µg 76%
Cholesterol 0mg 215mg 72%
Zinc 7.75mg 0.09mg 70%
Vitamin B1 0.791mg 0.005mg 66%
Selenium 34.4µg 1µg 61%
Vitamin B6 0.79mg 0.003mg 61%
Fats 49.67g 81.11g 48%
Fiber 11.8g 0g 47%
Protein 17.73g 0.85g 34%
Vitamin B3 4.515mg 0.042mg 28%
Folate 97µg 3µg 24%
Vitamin B2 0.247mg 0.034mg 16%
Vitamin E 0.25mg 2.32mg 14%
Potassium 468mg 24mg 13%
Monounsaturated fat 18.759g 23.43g 12%
Carbs 23.45g 0.06g 8%
Calories 573kcal 717kcal 7%
Vitamin B12 0µg 0.17µg 7%
Vitamin K 0µg 7µg 6%
Vitamin B5 0.05mg 0.11mg 1%
Choline 25.6mg 18.8mg 1%
Protein per 100 calories 3.1g 0.12g N/A
Calories per 10 g protein 323kcal 8435kcal N/A
Weight per 100 calories 17g 14g N/A
Unsaturated / Saturated Fat ratio 5.8 0.52 N/A
Net carbs 11.65g 0.06g N/A
Sugar 0.3g 0.06g N/A
Sodium 11mg 11mg 0%
Tryptophan 0.388mg 0.012mg 0%
Threonine 0.736mg 0.038mg 0%
Isoleucine 0.763mg 0.051mg 0%
Leucine 1.358mg 0.083mg 0%
Lysine 0.569mg 0.067mg 0%
Methionine 0.586mg 0.021mg 0%
Phenylalanine 0.94mg 0.041mg 0%
Valine 0.99mg 0.057mg 0%
Histidine 0.522mg 0.023mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
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
Butter
Butter
2
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +1985.9%
Contains more CarbsCarbs +38983.3%
Contains more OtherOther +11050%
Contains more FatsFats +63.3%
Contains more WaterWater +282.5%

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
Butter
Butter
1
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -86.2%
Contains more Poly. FatPolyunsaturated fat +623.4%
Contains more Mono. FatMonounsaturated fat +24.9%

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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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.