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  6. Sesame vs. Semolina

Sesame vs. Semolina — In-Depth Nutrition Comparison

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How are sesame and semolina different?

  • Sesame has more copper, iron, calcium, magnesium, phosphorus, manganese, zinc, vitamin B1, and fiber than semolina.
  • Daily need coverage for copper for sesame is 422% higher.
  • Sesame contains 24 times more saturated fat than semolina. While sesame contains 6.957g of saturated fat, semolina contains only 0.294g.

Seeds, sesame seeds, whole, dried and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Sesame vs Semolina infographic
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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
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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +1273.2%
Contains more PotassiumPotassium +169%
Contains more IronIron +1866.2%
Contains more CopperCopper +1337.3%
Contains more ZincZinc +659.8%
Contains more PhosphorusPhosphorus +311.1%
Contains more ManganeseManganese +137.7%
Contains more SeleniumSelenium +72.9%
Contains less SodiumSodium -81.8%

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
5
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% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +253.1%
Contains more Vitamin B2Vitamin B2 +394%
Contains more Vitamin B6Vitamin B6 +74.8%
Contains more FolateFolate +1112.5%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more Vitamin B5Vitamin B5 +1244%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Semolina DV% diff.
Copper 4.082mg 0.284mg 422%
Iron 14.55mg 0.74mg 173%
Polyunsaturated fat 21.773g 0.322g 143%
Calcium 975mg 71mg 90%
Magnesium 351mg 27mg 77%
Fats 49.67g 1.03g 75%
Phosphorus 629mg 153mg 68%
Manganese 2.46mg 1.035mg 62%
Zinc 7.75mg 1.02mg 61%
Vitamin B1 0.791mg 0.224mg 47%
Monounsaturated fat 18.759g 0.258g 46%
Fiber 11.8g 1.8g 40%
Saturated fat 6.957g 0.294g 30%
Starch 68.29g 28%
Selenium 34.4µg 19.9µg 26%
Vitamin B6 0.79mg 0.452mg 26%
Folate 97µg 8µg 22%
Protein 17.73g 7.51g 20%
Carbs 23.45g 80.89g 19%
Vitamin B2 0.247mg 0.05mg 15%
Vitamin B5 0.05mg 0.672mg 12%
Calories 573kcal 374kcal 10%
Potassium 468mg 174mg 9%
Choline 25.6mg 5%
Vitamin B3 4.515mg 5.048mg 3%
Vitamin E 0.25mg 0.03mg 1%
Protein per 100 calories 3.1g 2g N/A
Calories per 10 g protein 323kcal 498kcal N/A
Weight per 100 calories 17g 27g N/A
Unsaturated / Saturated Fat ratio 5.8 2 N/A
Net carbs 11.65g 79.09g N/A
Sugar 0.3g 0.33g N/A
Sodium 11mg 2mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.388mg 0.103mg 0%
Threonine 0.736mg 0.271mg 0%
Isoleucine 0.763mg 0.339mg 0%
Leucine 1.358mg 0.656mg 0%
Lysine 0.569mg 0.215mg 0%
Methionine 0.586mg 0.183mg 0%
Phenylalanine 0.94mg 0.398mg 0%
Valine 0.99mg 0.47mg 0%
Histidine 0.522mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
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% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +136.1%
Contains more FatsFats +4722.3%
Contains more OtherOther +528.2%
Contains more CarbsCarbs +244.9%
Contains more WaterWater +110.2%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +7170.9%
Contains more Poly. FatPolyunsaturated fat +6661.8%
Contains less Sat. FatSaturated fat -95.8%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.