Sesame vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between sesame and flax seeds

Sesame has more copper, iron, calcium, zinc, vitamin B6, and selenium, while flax seeds have more vitamin B1, fiber, and vitamin B5.
Sesame covers your daily need for copper 318% more than flax seeds.
Sesame contains 4 times more calcium than flax seeds. While sesame contains 975mg of calcium, flax seeds contain only 255mg.
The amount of saturated fat in flax seeds is lower.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Seeds, flaxseed.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sesame

Flax seeds

Contains more CalciumCalcium	+282.4%
Contains more IronIron	+153.9%
Contains more CopperCopper	+234.6%
Contains more ZincZinc	+78.6%
Contains less SodiumSodium	-63.3%
Contains more SeleniumSelenium	+35.4%

Contains more MagnesiumMagnesium	+11.7%
Contains more PotassiumPotassium	+73.7%

~equal in Phosphorus ~642mg

~equal in Manganese ~2.482mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sesame

Flax seeds

Contains more Vitamin B2Vitamin B2	+53.4%
Contains more Vitamin B3Vitamin B3	+46.6%
Contains more Vitamin B6Vitamin B6	+67%
Contains more FolateFolate	+11.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+24%
Contains more Vitamin B1Vitamin B1	+107.8%
Contains more Vitamin B5Vitamin B5	+1870%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	4.082mg	1.22mg	318%
Iron	14.55mg	5.73mg	110%
Calcium	975mg	255mg	72%
Vitamin B1	0.791mg	1.644mg	71%
Fiber	11.8g	27.3g	62%
Polyunsaturated fat	21.773g	28.73g	46%
Zinc	7.75mg	4.34mg	31%
Monounsaturated fat	18.759g	7.527g	28%
Vitamin B6	0.79mg	0.473mg	24%
Vitamin B5	0.05mg	0.985mg	19%
Selenium	34.4µg	25.4µg	16%
Saturated fat	6.957g	3.663g	15%
Fats	49.67g	42.16g	12%
Magnesium	351mg	392mg	10%
Potassium	468mg	813mg	10%
Choline	25.6mg	78.7mg	10%
Vitamin B3	4.515mg	3.08mg	9%
Vitamin B2	0.247mg	0.161mg	7%
Vitamin K	0µg	4.3µg	4%
Folate	97µg	87µg	3%
Calories	573kcal	534kcal	2%
Carbs	23.45g	28.88g	2%
Phosphorus	629mg	642mg	2%
Protein	17.73g	18.29g	1%
Vitamin C	0mg	0.6mg	1%
Sodium	11mg	30mg	1%
Manganese	2.46mg	2.482mg	1%
Protein per 100 calories	3.1g	3.4g	N/A
Calories per 10 g protein	323kcal	292kcal	N/A
Weight per 100 calories	17g	19g	N/A
Unsaturated / Saturated Fat ratio	5.8	9.9	N/A
Net carbs	11.65g	1.58g	N/A
Sugar	0.3g	1.55g	N/A
Vitamin E	0.25mg	0.31mg	0%
Tryptophan	0.388mg	0.297mg	0%
Threonine	0.736mg	0.766mg	0%
Isoleucine	0.763mg	0.896mg	0%
Leucine	1.358mg	1.235mg	0%
Lysine	0.569mg	0.862mg	0%
Methionine	0.586mg	0.37mg	0%
Phenylalanine	0.94mg	0.957mg	0%
Valine	0.99mg	1.072mg	0%
Histidine	0.522mg	0.472mg	0%
Omega-6 (Eicosadienoic acid)		0.007g	N/A