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  6. Sesame vs. Couscous

Sesame vs. Couscous — In-Depth Nutrition Comparison

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Important differences between sesame and couscous

  • Couscous has less copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, and fiber.
  • Sesame's daily need coverage for copper is 449% more.
  • Sesame has 122 times more calcium than couscous. Sesame has 975mg of calcium, while couscous has 8mg.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Couscous, cooked.

Infographic

Sesame vs Couscous 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +4287.5%
Contains more CalciumCalcium +12087.5%
Contains more PotassiumPotassium +706.9%
Contains more IronIron +3728.9%
Contains more CopperCopper +9856.1%
Contains more ZincZinc +2880.8%
Contains more PhosphorusPhosphorus +2759.1%
Contains more ManganeseManganese +2828.6%
Contains more SeleniumSelenium +25.1%
Contains less SodiumSodium -54.5%

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
6
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% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Contains more Vitamin EVitamin E +92.3%
Contains more Vitamin B1Vitamin B1 +1155.6%
Contains more Vitamin B2Vitamin B2 +814.8%
Contains more Vitamin B3Vitamin B3 +359.3%
Contains more Vitamin B6Vitamin B6 +1449%
Contains more FolateFolate +546.7%
Contains more Vitamin B5Vitamin B5 +642%
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 Sesame Couscous DV% diff.
Copper 4.082mg 0.041mg 449%
Iron 14.55mg 0.38mg 177%
Polyunsaturated fat 21.773g 0.064g 145%
Manganese 2.46mg 0.084mg 103%
Calcium 975mg 8mg 97%
Phosphorus 629mg 22mg 87%
Magnesium 351mg 8mg 82%
Fats 49.67g 0.16g 76%
Zinc 7.75mg 0.26mg 68%
Vitamin B1 0.791mg 0.063mg 61%
Vitamin B6 0.79mg 0.051mg 57%
Monounsaturated fat 18.759g 0.022g 47%
Fiber 11.8g 1.4g 42%
Saturated fat 6.957g 0.029g 31%
Protein 17.73g 3.79g 28%
Calories 573kcal 112kcal 23%
Vitamin B3 4.515mg 0.983mg 22%
Folate 97µg 15µg 21%
Vitamin B2 0.247mg 0.027mg 17%
Selenium 34.4µg 27.5µg 13%
Potassium 468mg 58mg 12%
Vitamin B5 0.05mg 0.371mg 6%
Choline 25.6mg 3.3mg 4%
Vitamin E 0.25mg 0.13mg 1%
Protein per 100 calories 3.1g 3.4g N/A
Calories per 10 g protein 323kcal 296kcal N/A
Weight per 100 calories 17g 89g N/A
Unsaturated / Saturated Fat ratio 5.8 3 N/A
Net carbs 11.65g 21.82g N/A
Carbs 23.45g 23.22g 0%
Sugar 0.3g 0.1g N/A
Sodium 11mg 5mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.388mg 0.049mg 0%
Threonine 0.736mg 0.1mg 0%
Isoleucine 0.763mg 0.147mg 0%
Leucine 1.358mg 0.259mg 0%
Lysine 0.569mg 0.073mg 0%
Methionine 0.586mg 0.059mg 0%
Phenylalanine 0.94mg 0.184mg 0%
Valine 0.99mg 0.162mg 0%
Histidine 0.522mg 0.077mg 0%

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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +367.8%
Contains more FatsFats +30943.8%
Contains more OtherOther +1615.4%
Contains more WaterWater +1447.3%
~equal in Carbs ~23.22g

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +85168.2%
Contains more Poly. FatPolyunsaturated fat +33920.3%
Contains less Sat. FatSaturated fat -99.6%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.