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  6. Sesame vs. Garlic

Sesame vs. Garlic — In-Depth Nutrition Comparison

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How are sesame and garlic different?

  • Sesame is richer in copper, iron, calcium, magnesium, phosphorus, zinc, vitamin B1, fiber, and selenium, while garlic is higher in vitamin C.
  • Sesame covers your daily need for copper, 420% more than garlic.
  • Sesame contains 14 times more magnesium than garlic. Sesame contains 351mg of magnesium, while garlic contains 25mg.

Seeds, sesame seeds, whole, dried and Garlic, raw types were used in this article.

Infographic

Sesame vs Garlic 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
10
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%
Garlic
Garlic
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +1304%
Contains more CalciumCalcium +438.7%
Contains more PotassiumPotassium +16.7%
Contains more IronIron +755.9%
Contains more CopperCopper +1265.2%
Contains more ZincZinc +568.1%
Contains more PhosphorusPhosphorus +311.1%
Contains less SodiumSodium -35.3%
Contains more ManganeseManganese +47.1%
Contains more SeleniumSelenium +142.3%

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%
Garlic
Garlic
4
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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin B1Vitamin B1 +295.5%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B3Vitamin B3 +545%
Contains more FolateFolate +3133.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +1092%
Contains more Vitamin B6Vitamin B6 +56.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Garlic DV% diff.
Copper 4.082mg 0.299mg 420%
Iron 14.55mg 1.7mg 161%
Polyunsaturated fat 21.773g 0.249g 143%
Calcium 975mg 181mg 79%
Magnesium 351mg 25mg 78%
Fats 49.67g 0.5g 76%
Phosphorus 629mg 153mg 68%
Zinc 7.75mg 1.16mg 60%
Vitamin B1 0.791mg 0.2mg 49%
Monounsaturated fat 18.759g 0.011g 47%
Fiber 11.8g 2.1g 39%
Selenium 34.4µg 14.2µg 37%
Vitamin C 0mg 31.2mg 35%
Manganese 2.46mg 1.672mg 34%
Vitamin B6 0.79mg 1.235mg 34%
Saturated fat 6.957g 0.089g 31%
Vitamin B3 4.515mg 0.7mg 24%
Folate 97µg 3µg 24%
Protein 17.73g 6.36g 23%
Calories 573kcal 149kcal 21%
Vitamin B2 0.247mg 0.11mg 11%
Vitamin B5 0.05mg 0.596mg 11%
Carbs 23.45g 33.06g 3%
Potassium 468mg 401mg 2%
Vitamin E 0.25mg 0.08mg 1%
Vitamin K 0µg 1.7µg 1%
Protein per 100 calories 3.1g 4.3g N/A
Calories per 10 g protein 323kcal 234kcal N/A
Weight per 100 calories 17g 67g N/A
Unsaturated / Saturated Fat ratio 5.8 2.9 N/A
Net carbs 11.65g 30.96g N/A
Sugar 0.3g 1g N/A
Sodium 11mg 17mg 0%
Choline 25.6mg 23.2mg 0%
Tryptophan 0.388mg 0.066mg 0%
Threonine 0.736mg 0.157mg 0%
Isoleucine 0.763mg 0.217mg 0%
Leucine 1.358mg 0.308mg 0%
Lysine 0.569mg 0.273mg 0%
Methionine 0.586mg 0.076mg 0%
Phenylalanine 0.94mg 0.183mg 0%
Valine 0.99mg 0.291mg 0%
Histidine 0.522mg 0.113mg 0%

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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +178.8%
Contains more FatsFats +9834%
Contains more OtherOther +197.3%
Contains more CarbsCarbs +41%
Contains more WaterWater +1149%

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +170436.4%
Contains more Poly. FatPolyunsaturated fat +8644.2%
Contains less Sat. FatSaturated fat -98.7%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.