Sesame vs. Hazelnut — In-Depth Nutrition Comparison

Compare

Summary of differences between sesame and hazelnut

Sesame has more copper, iron, calcium, selenium, phosphorus, zinc, magnesium, and vitamin B6, while hazelnut has more manganese and vitamin E.
Sesame covers your daily need for copper, 262% more than hazelnut.
Sesame contains 14 times more selenium than hazelnut. While sesame contains 34.4µg of selenium, hazelnut contains only 2.4µg.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Nuts, hazelnuts or filberts.

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

Hazelnut

Contains more MagnesiumMagnesium	+115.3%
Contains more CalciumCalcium	+755.3%
Contains more IronIron	+209.6%
Contains more CopperCopper	+136.6%
Contains more ZincZinc	+216.3%
Contains more PhosphorusPhosphorus	+116.9%
Contains more SeleniumSelenium	+1333.3%

Contains more PotassiumPotassium	+45.3%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+151%

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

Hazelnut

Contains more Vitamin B1Vitamin B1	+23%
Contains more Vitamin B2Vitamin B2	+118.6%
Contains more Vitamin B3Vitamin B3	+150.8%
Contains more Vitamin B6Vitamin B6	+40.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+5912%
Contains more Vitamin B5Vitamin B5	+1736%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+16.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	4.082mg	1.725mg	262%
Manganese	2.46mg	6.175mg	162%
Iron	14.55mg	4.7mg	123%
Vitamin E	0.25mg	15.03mg	99%
Polyunsaturated fat	21.773g	7.92g	92%
Calcium	975mg	114mg	86%
Monounsaturated fat	18.759g	45.652g	67%
Selenium	34.4µg	2.4µg	58%
Zinc	7.75mg	2.45mg	48%
Phosphorus	629mg	290mg	48%
Magnesium	351mg	163mg	45%
Fats	49.67g	60.75g	17%
Vitamin B3	4.515mg	1.8mg	17%
Vitamin B5	0.05mg	0.918mg	17%
Vitamin B6	0.79mg	0.563mg	17%
Vitamin B1	0.791mg	0.643mg	12%
Vitamin K	0µg	14.2µg	12%
Saturated fat	6.957g	4.464g	11%
Vitamin B2	0.247mg	0.113mg	10%
Fiber	11.8g	9.7g	8%
Vitamin C	0mg	6.3mg	7%
Protein	17.73g	14.95g	6%
Potassium	468mg	680mg	6%
Folate	97µg	113µg	4%
Choline	25.6mg	45.6mg	4%
Calories	573kcal	628kcal	3%
Carbs	23.45g	16.7g	2%
Protein per 100 calories	3.1g	2.4g	N/A
Calories per 10 g protein	323kcal	420kcal	N/A
Weight per 100 calories	17g	16g	N/A
Unsaturated / Saturated Fat ratio	5.8	12	N/A
Net carbs	11.65g	7g	N/A
Sugar	0.3g	4.34g	N/A
Starch		0.48g	0%
Sodium	11mg	0mg	0%
Vitamin A	0µg	1µg	0%
Tryptophan	0.388mg	0.193mg	0%
Threonine	0.736mg	0.497mg	0%
Isoleucine	0.763mg	0.545mg	0%
Leucine	1.358mg	1.063mg	0%
Lysine	0.569mg	0.42mg	0%
Methionine	0.586mg	0.221mg	0%
Phenylalanine	0.94mg	0.663mg	0%
Valine	0.99mg	0.701mg	0%
Histidine	0.522mg	0.432mg	0%
Fructose		0.07g	0%