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Sunflower seed vs. Sesame — In-Depth Nutrition Comparison

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How are Sunflower seed and Sesame different?

  • Sunflower seed is higher in Vitamin E , Vitamin B1, Vitamin B6, Selenium, Folate, and Vitamin B3, however, Sesame is richer in Copper, Iron, Calcium, and Zinc.
  • Daily need coverage for Copper from Sesame is 254% higher.
  • Sunflower seed contains 141 times more Vitamin E than Sesame. While Sunflower seed contains 35.17mg of Vitamin E , Sesame contains only 0.25mg.

Seeds, sunflower seed kernels, dried and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Sunflower seed 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.
Contains more Potassium +37.8%
Contains less Sodium -18.2%
Contains more Selenium +54.1%
Contains more Calcium +1150%
Contains more Iron +177.1%
Contains more Zinc +55%
Contains more Copper +126.8%
Contains more Manganese +26.2%
Equal in Magnesium - 351
Equal in Phosphorus - 629
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Potassium +37.8%
Contains less Sodium -18.2%
Contains more Selenium +54.1%
Contains more Calcium +1150%
Contains more Iron +177.1%
Contains more Zinc +55%
Contains more Copper +126.8%
Contains more Manganese +26.2%
Equal in Magnesium - 351
Equal in Phosphorus - 629

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.
:
0
Sesame
Contains more Vitamin A +455.6%
Contains more Vitamin E +13968%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +87.1%
Contains more Vitamin B2 +43.7%
Contains more Vitamin B3 +84.6%
Contains more Vitamin B5 +2160%
Contains more Vitamin B6 +70.3%
Contains more Folate +134%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin A +455.6%
Contains more Vitamin E +13968%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +87.1%
Contains more Vitamin B2 +43.7%
Contains more Vitamin B3 +84.6%
Contains more Vitamin B5 +2160%
Contains more Vitamin B6 +70.3%
Contains more Folate +134%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +17.2%
Contains more Carbs +17.3%
Contains more Other +47.2%
Equal in Fats - 49.67
Equal in Water - 4.69
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
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 Protein +17.2%
Contains more Carbs +17.3%
Contains more Other +47.2%
Equal in Fats - 49.67
Equal in Water - 4.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -36%
Equal in Monounsaturated Fat - 18.759
Equal in Polyunsaturated fat - 21.773
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -36%
Equal in Monounsaturated Fat - 18.759
Equal in Polyunsaturated fat - 21.773

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Sesame
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Sesame Opinion
Net carbs 11.4g 11.65g Sesame
Protein 20.78g 17.73g Sunflower seed
Fats 51.46g 49.67g Sunflower seed
Carbs 20g 23.45g Sesame
Calories 584kcal 573kcal Sunflower seed
Sugar 2.62g 0.3g Sesame
Fiber 8.6g 11.8g Sesame
Calcium 78mg 975mg Sesame
Iron 5.25mg 14.55mg Sesame
Magnesium 325mg 351mg Sesame
Phosphorus 660mg 629mg Sunflower seed
Potassium 645mg 468mg Sunflower seed
Sodium 9mg 11mg Sunflower seed
Zinc 5mg 7.75mg Sesame
Copper 1.8mg 4.082mg Sesame
Manganese 1.95mg 2.46mg Sesame
Selenium 53µg 34.4µg Sunflower seed
Vitamin A 50IU 9IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.25mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.791mg Sunflower seed
Vitamin B2 0.355mg 0.247mg Sunflower seed
Vitamin B3 8.335mg 4.515mg Sunflower seed
Vitamin B5 1.13mg 0.05mg Sunflower seed
Vitamin B6 1.345mg 0.79mg Sunflower seed
Folate 227µg 97µg Sunflower seed
Tryptophan 0.348mg 0.388mg Sesame
Threonine 0.928mg 0.736mg Sunflower seed
Isoleucine 1.139mg 0.763mg Sunflower seed
Leucine 1.659mg 1.358mg Sunflower seed
Lysine 0.937mg 0.569mg Sunflower seed
Methionine 0.494mg 0.586mg Sesame
Phenylalanine 1.169mg 0.94mg Sunflower seed
Valine 1.315mg 0.99mg Sunflower seed
Histidine 0.632mg 0.522mg Sunflower seed
Saturated Fat 4.455g 6.957g Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 18.759g Sesame
Polyunsaturated fat 23.137g 21.773g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
156%
Sunflower seed
50%
Sesame
Minerals Daily Need Coverage Score
207%
Sunflower seed
348%
Sesame

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 2.502g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 20)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $2.4)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.32g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.