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Sardine vs Sesame - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 296mg)
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $3)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sugars?
Sardine
Sardine contains less Sugars (difference - 0.3g)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 5.429g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Sesame
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sardine Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
68
Sardine
33
Sesame
Mineral Summary Score
58
Sardine
224
Sesame

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Sesame
Contains more Iron +398.3%
Contains more Calcium +155.2%
Contains more Potassium +17.9%
Contains more Magnesium +800%
Contains more Copper +2094.6%
Contains more Zinc +491.6%
Contains more Phosphorus +28.4%
Contains less Sodium -96.4%
Contains more Iron +398.3%
Contains more Calcium +155.2%
Contains more Potassium +17.9%
Contains more Magnesium +800%
Contains more Copper +2094.6%
Contains more Zinc +491.6%
Contains more Phosphorus +28.4%
Contains less Sodium -96.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Sesame
Contains more Vitamin D +∞%
Contains more Vitamin A +1100%
Contains more Vitamin E +716%
Contains more Vitamin B3 +16.2%
Contains more Vitamin B5 +1184%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +888.8%
Contains more Vitamin B6 +373.1%
Equal in Vitamin B2 - 0.247
Contains more Vitamin D +∞%
Contains more Vitamin A +1100%
Contains more Vitamin E +716%
Contains more Vitamin B3 +16.2%
Contains more Vitamin B5 +1184%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +888.8%
Contains more Vitamin B6 +373.1%
Equal in Vitamin B2 - 0.247

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
148%
Sardine
106%
Sesame
Carbohydrates
0%
Sardine
23%
Sesame
Fats
53%
Sardine
229%
Sesame

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sardine Sesame Opinion
Calories 208 573 Sesame
Protein 24.62 17.73 Sardine
Fats 11.45 49.67 Sesame
Vitamin C 0 0
Carbs 0 23.45 Sesame
Cholesterol 142 0 Sesame
Vitamin D 193 0 Sardine
Iron 2.92 14.55 Sesame
Calcium 382 975 Sesame
Potassium 397 468 Sesame
Magnesium 39 351 Sesame
Sugars 0 0.3 Sesame
Fiber 0 11.8 Sesame
Copper 0.186 4.082 Sesame
Zinc 1.31 7.75 Sesame
Starch
Phosphorus 490 629 Sesame
Sodium 307 11 Sesame
Vitamin A 108 9 Sardine
Vitamin E 2.04 0.25 Sardine
Vitamin D 4.8 0 Sardine
Vitamin B1 0.08 0.791 Sesame
Vitamin B2 0.227 0.247 Sesame
Vitamin B3 5.245 4.515 Sardine
Vitamin B5 0.642 0.05 Sardine
Vitamin B6 0.167 0.79 Sesame
Vitamin B12 8.94 0 Sardine
Vitamin K 2.6 0 Sardine
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.528 6.957 Sardine
Monounsaturated Fat 3.869 18.759 Sesame
Polyunsaturated fat 5.148 21.773 Sesame
Tryptophan 0.276 0.388 Sesame
Threonine 1.079 0.736 Sardine
Isoleucine 1.134 0.763 Sardine
Leucine 2.001 1.358 Sardine
Lysine 2.26 0.569 Sardine
Methionine 0.729 0.586 Sardine
Phenylalanine 0.961 0.94 Sardine
Valine 1.268 0.99 Sardine
Histidine 0.725 0.522 Sardine
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.