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  6. Sesame vs. Shiitake

Sesame vs. Shiitake — In-Depth Nutrition Comparison

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Differences between sesame and shiitake

  • Shiitake contains less copper, iron, calcium, manganese, magnesium, phosphorus, vitamin B1, zinc, selenium, and vitamin B6 than sesame.
  • Sesame's daily need coverage for copper is 438% higher.
  • Shiitake contains 488 times less calcium than sesame. Sesame contains 975mg of calcium, while shiitake contains 2mg.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Mushrooms, shiitake, raw.

Infographic

Sesame vs Shiitake 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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +1655%
Contains more CalciumCalcium +48650%
Contains more PotassiumPotassium +53.9%
Contains more IronIron +3448.8%
Contains more CopperCopper +2774.6%
Contains more ZincZinc +652.4%
Contains more PhosphorusPhosphorus +461.6%
Contains more ManganeseManganese +969.6%
Contains more SeleniumSelenium +503.5%
Contains less SodiumSodium -18.2%

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% 6% 0% 0% 3.8% 50% 73% 90% 68% 0% 0% 9.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5173.3%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +16.5%
Contains more Vitamin B6Vitamin B6 +169.6%
Contains more FolateFolate +646.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +2900%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Shiitake DV% diff.
Copper 4.082mg 0.142mg 438%
Iron 14.55mg 0.41mg 177%
Polyunsaturated fat 21.773g 145%
Calcium 975mg 2mg 97%
Manganese 2.46mg 0.23mg 97%
Magnesium 351mg 20mg 79%
Fats 49.67g 0.49g 76%
Phosphorus 629mg 112mg 74%
Vitamin B1 0.791mg 0.015mg 65%
Zinc 7.75mg 1.03mg 61%
Selenium 34.4µg 5.7µg 52%
Monounsaturated fat 18.759g 47%
Vitamin B6 0.79mg 0.293mg 38%
Fiber 11.8g 2.5g 37%
Saturated fat 6.957g 32%
Protein 17.73g 2.24g 31%
Vitamin B5 0.05mg 1.5mg 29%
Calories 573kcal 34kcal 27%
Folate 97µg 13µg 21%
Carbs 23.45g 6.79g 6%
Potassium 468mg 304mg 5%
Choline 25.6mg 5%
Vitamin B3 4.515mg 3.877mg 4%
Vitamin D* 0 IU 18 IU 2%
Vitamin D 0µg 0.4µg 2%
Vitamin E 0.25mg 2%
Vitamin B2 0.247mg 0.217mg 2%
Protein per 100 calories 3.1g 6.6g N/A
Calories per 10 g protein 323kcal 152kcal N/A
Weight per 100 calories 17g 294g N/A
Unsaturated / Saturated Fat ratio 5.8 N/A
Net carbs 11.65g 4.29g N/A
Sugar 0.3g 2.38g N/A
Sodium 11mg 9mg 0%
Tryptophan 0.388mg 0.011mg 0%
Threonine 0.736mg 0.134mg 0%
Isoleucine 0.763mg 0.111mg 0%
Leucine 1.358mg 0.189mg 0%
Lysine 0.569mg 0.134mg 0%
Methionine 0.586mg 0.033mg 0%
Phenylalanine 0.94mg 0.111mg 0%
Valine 0.99mg 0.145mg 0%
Histidine 0.522mg 0.056mg 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
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +691.5%
Contains more FatsFats +10036.7%
Contains more CarbsCarbs +245.4%
Contains more OtherOther +502.7%
Contains more WaterWater +1813.4%

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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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.