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  6. Sesame vs. Macadamia

Sesame vs. Macadamia — In-Depth Nutrition Comparison

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The main differences between sesame and macadamia

  • Sesame has more copper, iron, calcium, phosphorus, zinc, selenium, magnesium, and vitamin B6; however, macadamia has more manganese and vitamin B1.
  • Daily need coverage for copper for sesame is 370% higher.
  • Macadamia has 11 times less calcium than sesame. Sesame has 975mg of calcium, while macadamia has 85mg.

Food types used in this article are Seeds, sesame seeds, whole, dried and Nuts, macadamia nuts, raw.

Infographic

Sesame vs Macadamia 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
8
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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +1047.1%
Contains more PotassiumPotassium +27.2%
Contains more IronIron +294.3%
Contains more CopperCopper +439.9%
Contains more ZincZinc +496.2%
Contains more PhosphorusPhosphorus +234.6%
Contains more SeleniumSelenium +855.6%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +67.9%

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
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 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 4% 0% 0% 11% 299% 37% 46% 45% 63% 0% 0% 8.3%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B3Vitamin B3 +82.6%
Contains more Vitamin B6Vitamin B6 +187.3%
Contains more FolateFolate +781.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +116%
Contains more Vitamin B1Vitamin B1 +51.1%
Contains more Vitamin B5Vitamin B5 +1416%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Macadamia DV% diff.
Copper 4.082mg 0.756mg 370%
Iron 14.55mg 3.69mg 136%
Polyunsaturated fat 21.773g 1.502g 135%
Monounsaturated fat 18.759g 58.877g 100%
Calcium 975mg 85mg 89%
Manganese 2.46mg 4.131mg 73%
Phosphorus 629mg 188mg 63%
Zinc 7.75mg 1.3mg 59%
Selenium 34.4µg 3.6µg 56%
Magnesium 351mg 130mg 53%
Fats 49.67g 75.77g 40%
Vitamin B6 0.79mg 0.275mg 40%
Vitamin B1 0.791mg 1.195mg 34%
Saturated fat 6.957g 12.061g 23%
Folate 97µg 11µg 22%
Protein 17.73g 7.91g 20%
Vitamin B5 0.05mg 0.758mg 14%
Fiber 11.8g 8.6g 13%
Vitamin B3 4.515mg 2.473mg 13%
Calories 573kcal 718kcal 7%
Vitamin B2 0.247mg 0.162mg 7%
Choline 25.6mg 5%
Carbs 23.45g 13.82g 3%
Potassium 468mg 368mg 3%
Vitamin E 0.25mg 0.54mg 2%
Vitamin C 0mg 1.2mg 1%
Protein per 100 calories 3.1g 1.1g N/A
Calories per 10 g protein 323kcal 908kcal N/A
Weight per 100 calories 17g 14g N/A
Unsaturated / Saturated Fat ratio 5.8 5 N/A
Net carbs 11.65g 5.22g N/A
Sugar 0.3g 4.57g N/A
Starch 1.05g 0%
Sodium 11mg 5mg 0%
Tryptophan 0.388mg 0.067mg 0%
Threonine 0.736mg 0.37mg 0%
Isoleucine 0.763mg 0.314mg 0%
Leucine 1.358mg 0.602mg 0%
Lysine 0.569mg 0.018mg 0%
Methionine 0.586mg 0.023mg 0%
Phenylalanine 0.94mg 0.665mg 0%
Valine 0.99mg 0.363mg 0%
Histidine 0.522mg 0.195mg 0%
Fructose 0.07g 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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more ProteinProtein +124.1%
Contains more CarbsCarbs +69.7%
Contains more WaterWater +244.9%
Contains more OtherOther +291.2%
Contains more FatsFats +52.5%

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
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -42.3%
Contains more Poly. FatPolyunsaturated fat +1349.6%
Contains more Mono. FatMonounsaturated fat +213.9%

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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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.