Sesame vs. Wheat — In-Depth Nutrition Comparison

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Important differences between sesame and wheat

Wheat has less copper, iron, calcium, magnesium, phosphorus, manganese, vitamin B1, vitamin B6, and zinc.
Sesame's daily need coverage for copper is 431% more.
Sesame has 108 times more calcium than wheat. Sesame has 975mg of calcium, while wheat has 9mg.
Wheat is lower in saturated fat.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Wheat, KAMUT khorasan, cooked.

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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

Wheat

Contains more MagnesiumMagnesium	+631.3%
Contains more CalciumCalcium	+10733.3%
Contains more PotassiumPotassium	+185.4%
Contains more IronIron	+726.7%
Contains more CopperCopper	+1872%
Contains more ZincZinc	+321.2%
Contains more PhosphorusPhosphorus	+327.9%
Contains more ManganeseManganese	+138.8%

Contains less SodiumSodium

-27.3%

~equal in Selenium ~31.9µg

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

Wheat

Contains more Vitamin B1Vitamin B1	+732.6%
Contains more Vitamin B2Vitamin B2	+723.3%
Contains more Vitamin B3Vitamin B3	+95.9%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+1028.6%
Contains more FolateFolate	+781.8%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin E ~0.24mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	4.082mg	0.207mg	431%
Iron	14.55mg	1.76mg	160%
Polyunsaturated fat	21.773g	0.243g	144%
Calcium	975mg	9mg	97%
Fats	49.67g	0.83g	75%
Magnesium	351mg	48mg	72%
Phosphorus	629mg	147mg	69%
Manganese	2.46mg	1.03mg	62%
Vitamin B1	0.791mg	0.095mg	58%
Vitamin B6	0.79mg	0.07mg	55%
Zinc	7.75mg	1.84mg	54%
Monounsaturated fat	18.759g	0.084g	47%
Saturated fat	6.957g	0.077g	31%
Fiber	11.8g	4.3g	30%
Protein	17.73g	5.71g	24%
Calories	573kcal	132kcal	22%
Folate	97µg	11µg	22%
Vitamin B2	0.247mg	0.03mg	17%
Vitamin B3	4.515mg	2.305mg	14%
Potassium	468mg	164mg	9%
Selenium	34.4µg	31.9µg	5%
Choline	25.6mg		5%
Carbs	23.45g	27.6g	1%
Vitamin B5	0.05mg		1%
Protein per 100 calories	3.1g	4.3g	N/A
Calories per 10 g protein	323kcal	231kcal	N/A
Weight per 100 calories	17g	76g	N/A
Unsaturated / Saturated Fat ratio	5.8	4.2	N/A
Net carbs	11.65g	23.3g	N/A
Sugar	0.3g	3.07g	N/A
Sodium	11mg	8mg	0%
Vitamin E	0.25mg	0.24mg	0%
Trans fat		0.002g	N/A
Tryptophan	0.388mg	0.051mg	0%
Threonine	0.736mg	0.172mg	0%
Isoleucine	0.763mg	0.22mg	0%
Leucine	1.358mg	0.432mg	0%
Lysine	0.569mg	0.161mg	0%
Methionine	0.586mg	0.097mg	0%
Phenylalanine	0.94mg	0.3mg	0%
Valine	0.99mg	0.267mg	0%
Histidine	0.522mg	0.147mg	0%