Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and sesame seeds:
Sesame seed is high in calories and mango has 89% less calories than sesame seed - mango has 60 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, mango is lighter in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Mango has a macronutrient ratio of 5:90:5 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Mango | Sesame Seeds | |
---|---|---|
Protein | 5% | 11% |
Carbohydrates | 90% | 17% |
Fat | 5% | 72% |
Alcohol | ~ | ~ |
Mango has 42% less carbohydrates than sesame seed - mango has 15g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
Sesame seed is an excellent source of dietary fiber and it has 775% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
Sesame seed has less sugar than mango - mango has 13.7g of sugar per 100 grams and sesame seed does not contain significant amounts.
Sesame seed is an excellent source of protein and it has 19 times more protein than mango - mango has 0.82g of protein per 100 grams and sesame seed has 17g of protein.
Sesame seed is high in saturated fat and mango has 99% less saturated fat than sesame seed - mango has 0.09g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Mango is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - mango has 36.4mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Mango has more Vitamin A than sesame seed - mango has 54ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Mango has more Vitamin E than sesame seed - mango has 0.9mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Mango and sesame seeds contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, mango contains more pantothenic acid.
Mango | Sesame Seeds | |
---|---|---|
Thiamin | 0.028 MG | 0.803 MG |
Riboflavin | 0.038 MG | 0.251 MG |
Niacin | 0.669 MG | 4.581 MG |
Pantothenic acid | 0.197 MG | 0.051 MG |
Vitamin B6 | 0.119 MG | 0.802 MG |
Folate | 43 UG | 98 UG |
Sesame seed is an excellent source of calcium and it has 88 times more calcium than mango - mango has 11mg of calcium per 100 grams and sesame seed has 989mg of calcium.
Sesame seed is an excellent source of iron and it has 91 times more iron than mango - mango has 0.16mg of iron per 100 grams and sesame seed has 14.8mg of iron.
Sesame seed is an excellent source of potassium and it has 183% more potassium than mango - mango has 168mg of potassium per 100 grams and sesame seed has 475mg of potassium.
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than mango per 100 grams.
Mango | Sesame Seeds | |
---|---|---|
alpha linoleic acid | 0.051 G | 0.363 G |
Total | 0.051 G | 0.363 G |
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than mango per 100 grams.
Mango | Sesame Seeds | |
---|---|---|
linoleic acid | 0.019 G | 20.654 G |
Total | 0.019 G | 20.654 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mango or Sesame Seeds .
Note: The specific food items compared are: Mango (Mangos, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Mango g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
|||||
---|---|---|---|---|---|---|---|
KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
|
5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
|
5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
|
5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
|
5% | iodine | 5% |
|
UG % | |
MG % |
|
5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
|
5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||