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  6. Sesame vs. Millet

Sesame vs. Millet — In-Depth Nutrition Comparison

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A recap on the differences between sesame and millet

  • Millet has less copper, iron, calcium, manganese, phosphorus, magnesium, zinc, selenium, vitamin B1, and vitamin B6.
  • Sesame covers your daily copper needs 436% more than millet.
  • Millet contains 325 times less calcium than sesame. Sesame contains 975mg of calcium, while millet contains 3mg.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Millet, cooked.

Infographic

Sesame vs Millet 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%
Millet
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more MagnesiumMagnesium +697.7%
Contains more CalciumCalcium +32400%
Contains more PotassiumPotassium +654.8%
Contains more IronIron +2209.5%
Contains more CopperCopper +2435.4%
Contains more ZincZinc +751.6%
Contains more PhosphorusPhosphorus +529%
Contains more ManganeseManganese +804.4%
Contains more SeleniumSelenium +3722.2%
Contains less SodiumSodium -81.8%

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%
Millet
Millet
2
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% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +646.2%
Contains more Vitamin B2Vitamin B2 +201.2%
Contains more Vitamin B3Vitamin B3 +239.5%
Contains more Vitamin B6Vitamin B6 +631.5%
Contains more FolateFolate +410.5%
Contains more Vitamin B5Vitamin B5 +242%
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 Millet DV% diff.
Copper 4.082mg 0.161mg 436%
Iron 14.55mg 0.63mg 174%
Polyunsaturated fat 21.773g 0.508g 142%
Calcium 975mg 3mg 97%
Manganese 2.46mg 0.272mg 95%
Phosphorus 629mg 100mg 76%
Fats 49.67g 1g 75%
Magnesium 351mg 44mg 73%
Zinc 7.75mg 0.91mg 62%
Selenium 34.4µg 0.9µg 61%
Vitamin B1 0.791mg 0.106mg 57%
Vitamin B6 0.79mg 0.108mg 52%
Monounsaturated fat 18.759g 0.184g 46%
Fiber 11.8g 1.3g 42%
Saturated fat 6.957g 0.172g 31%
Protein 17.73g 3.51g 28%
Calories 573kcal 119kcal 23%
Vitamin B3 4.515mg 1.33mg 20%
Folate 97µg 19µg 20%
Vitamin B2 0.247mg 0.082mg 13%
Potassium 468mg 62mg 12%
Choline 25.6mg 11.2mg 3%
Vitamin E 0.25mg 0.02mg 2%
Vitamin B5 0.05mg 0.171mg 2%
Protein per 100 calories 3.1g 2.9g N/A
Calories per 10 g protein 323kcal 339kcal N/A
Weight per 100 calories 17g 84g N/A
Unsaturated / Saturated Fat ratio 5.8 4 N/A
Net carbs 11.65g 22.37g N/A
Carbs 23.45g 23.67g 0%
Sugar 0.3g 0.13g N/A
Sodium 11mg 2mg 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.388mg 0.038mg 0%
Threonine 0.736mg 0.113mg 0%
Isoleucine 0.763mg 0.148mg 0%
Leucine 1.358mg 0.446mg 0%
Lysine 0.569mg 0.067mg 0%
Methionine 0.586mg 0.07mg 0%
Phenylalanine 0.94mg 0.185mg 0%
Valine 0.99mg 0.184mg 0%
Histidine 0.522mg 0.075mg 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
Millet
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +405.1%
Contains more FatsFats +4867%
Contains more OtherOther +987.8%
Contains more WaterWater +1422.6%
~equal in Carbs ~23.67g

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
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +10095.1%
Contains more Poly. FatPolyunsaturated fat +4186%
Contains less Sat. FatSaturated fat -97.5%

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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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.