Sesame Seeds

💰 Fair value: sesame seeds provide a strong amount of nutrients for their price. However, there are more cost-effective foods.

👨‍🔬 Rich in phosphorus, magnesium, copper, B1, B3, zinc, selenium, and manganese.

Also provide moderate amounts of B6, biotin (B7), folate (B9), and iron.

Overall, the micronutrient content is very high.

🥗 Moderate vitamins-to-calories ratio — highly nutrient-dense, but also very calorie-dense.

💡 A nutrient-rich addition to meals rather than a main food. Works well in small portions for boosting mineral intake and adding texture.

Compare with other seeds and nuts to find the best balance of nutrition, calories, and value.