Sesame vs. Pasta — In-Depth Nutrition Comparison

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What are the differences between sesame and pasta?

Sesame is richer than pasta in copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B6, and vitamin B1.
Sesame's daily need coverage for copper is 443% more.
Sesame has 163 times more calcium than pasta. While sesame has 975mg of calcium, pasta has only 6mg.
The amount of saturated fat in pasta is lower.

We used Seeds, sesame seeds, whole, dried and Pasta, fresh-refrigerated, plain, cooked types in this article.

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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

Pasta

Contains more MagnesiumMagnesium	+1850%
Contains more CalciumCalcium	+16150%
Contains more PotassiumPotassium	+1850%
Contains more IronIron	+1176.3%
Contains more CopperCopper	+4289.2%
Contains more ZincZinc	+1283.9%
Contains more PhosphorusPhosphorus	+898.4%
Contains more ManganeseManganese	+998.2%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-45.5%

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

Pasta

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+278.5%
Contains more Vitamin B2Vitamin B2	+64.7%
Contains more Vitamin B3Vitamin B3	+355.1%
Contains more Vitamin B6Vitamin B6	+2223.5%
Contains more FolateFolate	+51.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+266%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	4.082mg	0.093mg	443%
Iron	14.55mg	1.14mg	168%
Polyunsaturated fat	21.773g	0.429g	142%
Calcium	975mg	6mg	97%
Manganese	2.46mg	0.224mg	97%
Phosphorus	629mg	63mg	81%
Magnesium	351mg	18mg	79%
Fats	49.67g	1.05g	75%
Zinc	7.75mg	0.56mg	65%
Selenium	34.4µg		63%
Vitamin B6	0.79mg	0.034mg	58%
Vitamin B1	0.791mg	0.209mg	49%
Fiber	11.8g		47%
Monounsaturated fat	18.759g	0.124g	47%
Saturated fat	6.957g	0.15g	31%
Protein	17.73g	5.15g	25%
Calories	573kcal	131kcal	22%
Vitamin B3	4.515mg	0.992mg	22%
Potassium	468mg	24mg	13%
Cholesterol	0mg	33mg	11%
Folate	97µg	64µg	8%
Vitamin B2	0.247mg	0.15mg	7%
Vitamin B12	0µg	0.14µg	6%
Choline	25.6mg		5%
Vitamin B5	0.05mg	0.183mg	3%
Vitamin E	0.25mg		2%
Vitamin A	0µg	6µg	1%
Protein per 100 calories	3.1g	3.9g	N/A
Calories per 10 g protein	323kcal	254kcal	N/A
Weight per 100 calories	17g	76g	N/A
Unsaturated / Saturated Fat ratio	5.8	3.7	N/A
Net carbs	11.65g	24.93g	N/A
Carbs	23.45g	24.93g	0%
Sugar	0.3g		N/A
Sodium	11mg	6mg	0%
Tryptophan	0.388mg	0.065mg	0%
Threonine	0.736mg	0.134mg	0%
Isoleucine	0.763mg	0.197mg	0%
Leucine	1.358mg	0.348mg	0%
Lysine	0.569mg	0.097mg	0%
Methionine	0.586mg	0.079mg	0%
Phenylalanine	0.94mg	0.247mg	0%
Valine	0.99mg	0.217mg	0%
Histidine	0.522mg	0.103mg	0%