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  6. Spinach vs. Sesame

Spinach vs. Sesame — In-Depth Nutrition Comparison

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Differences between spinach and sesame

  • Spinach has more vitamin K and vitamin A, while sesame has more copper, iron, calcium, phosphorus, manganese, zinc, magnesium, and selenium.
  • Sesame's daily need coverage for copper is 434% higher.

The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Seeds, sesame seeds, whole, dried.

Infographic

Spinach vs Sesame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
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%
Contains more MagnesiumMagnesium +303.4%
Contains more CalciumCalcium +616.9%
Contains more IronIron +307.6%
Contains more CopperCopper +2246%
Contains more ZincZinc +919.7%
Contains more PhosphorusPhosphorus +1023.2%
Contains less SodiumSodium -84.3%
Contains more ManganeseManganese +163.1%
Contains more SeleniumSelenium +2193.3%
~equal in Potassium ~468mg

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.
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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Sesame
Sesame
3
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +732%
Contains more Vitamin B5Vitamin B5 +190%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50.5%
Contains more Vitamin B1Vitamin B1 +732.6%
Contains more Vitamin B3Vitamin B3 +821.4%
Contains more Vitamin B6Vitamin B6 +226.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.247mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach Sesame DV% diff.
Copper 0.174mg 4.082mg 434%
Vitamin K 493.6µg 0µg 411%
Polyunsaturated fat 0.109g 21.773g 144%
Iron 3.57mg 14.55mg 137%
Calcium 136mg 975mg 84%
Phosphorus 56mg 629mg 82%
Fats 0.26g 49.67g 76%
Manganese 0.935mg 2.46mg 66%
Zinc 0.76mg 7.75mg 64%
Magnesium 87mg 351mg 63%
Selenium 1.5µg 34.4µg 60%
Vitamin A 524µg 0µg 58%
Vitamin B1 0.095mg 0.791mg 58%
Monounsaturated fat 0.006g 18.759g 47%
Vitamin B6 0.242mg 0.79mg 42%
Fiber 2.4g 11.8g 38%
Saturated fat 0.043g 6.957g 31%
Protein 2.97g 17.73g 30%
Calories 23kcal 573kcal 28%
Vitamin B3 0.49mg 4.515mg 25%
Vitamin E 2.08mg 0.25mg 12%
Folate 146µg 97µg 12%
Vitamin C 9.8mg 0mg 11%
Carbs 3.75g 23.45g 7%
Sodium 70mg 11mg 3%
Vitamin B5 0.145mg 0.05mg 2%
Vitamin B2 0.236mg 0.247mg 1%
Choline 19.7mg 25.6mg 1%
Protein per 100 calories 13g 3.1g N/A
Calories per 10 g protein 77kcal 323kcal N/A
Weight per 100 calories 435g 17g N/A
Unsaturated / Saturated Fat ratio 2.7 5.8 N/A
Net carbs 1.35g 11.65g N/A
Potassium 466mg 468mg 0%
Sugar 0.43g 0.3g N/A
Tryptophan 0.04mg 0.388mg 0%
Threonine 0.127mg 0.736mg 0%
Isoleucine 0.152mg 0.763mg 0%
Leucine 0.231mg 1.358mg 0%
Lysine 0.182mg 0.569mg 0%
Methionine 0.055mg 0.586mg 0%
Phenylalanine 0.134mg 0.94mg 0%
Valine 0.168mg 0.99mg 0%
Histidine 0.066mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
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
Contains more WaterWater +1844.8%
Contains more ProteinProtein +497%
Contains more FatsFats +19003.8%
Contains more CarbsCarbs +525.3%
Contains more OtherOther +146.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
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
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +312550%
Contains more Poly. FatPolyunsaturated fat +19875.2%

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.