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Crackers vs. Sesame — In-Depth Nutrition Comparison

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Important differences between crackers and sesame

  • Crackers have more vitamin K; however, sesame has more copper, iron, manganese, calcium, magnesium, zinc, vitamin B6, phosphorus, and selenium.
  • Sesame's daily need coverage for copper is 442% more.

The food varieties used in the comparison are Crackers, standard snack-type, regular and Seeds, sesame seeds, whole, dried.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Sesame
10
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 +1850%
Contains more CalciumCalcium +712.5%
Contains more PotassiumPotassium +296.6%
Contains more IronIron +261%
Contains more CopperCopper +3825%
Contains more ZincZinc +1481.6%
Contains more PhosphorusPhosphorus +153.6%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +401%
Contains more SeleniumSelenium +413.4%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Sesame
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin EVitamin E +1112%
Contains more Vitamin B2Vitamin B2 +84.6%
Contains more Vitamin B5Vitamin B5 +734%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +90.1%
Contains more Vitamin B6Vitamin B6 +1154%
Contains more CholineCholine +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.515mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~97µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
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 CarbsCarbs +161.4%
Contains more ProteinProtein +167%
Contains more FatsFats +87.9%
Contains more WaterWater +49.4%
Contains more OtherOther +79.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
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 -20.1%
Contains more Mono. FatMonounsaturated fat +186.3%
Contains more Poly. FatPolyunsaturated fat +65.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crackers Sesame DV% diff.
Copper 0.104mg 4.082mg 442%
Iron 4.03mg 14.55mg 132%
Calcium 120mg 975mg 86%
Manganese 0.491mg 2.46mg 86%
Magnesium 18mg 351mg 79%
Zinc 0.49mg 7.75mg 66%
Vitamin K 69.3µg 0µg 58%
Polyunsaturated fat 13.137g 21.773g 58%
Vitamin B6 0.063mg 0.79mg 56%
Phosphorus 248mg 629mg 54%
Selenium 6.7µg 34.4µg 50%
Fiber 2.3g 11.8g 38%
Fats 26.43g 49.67g 36%
Monounsaturated fat 6.553g 18.759g 31%
Sodium 726mg 11mg 31%
Vitamin B1 0.416mg 0.791mg 31%
Protein 6.64g 17.73g 22%
Starch 49.69g 20%
Vitamin E 3.03mg 0.25mg 19%
Vitamin B2 0.456mg 0.247mg 16%
Carbs 61.3g 23.45g 13%
Potassium 118mg 468mg 10%
Vitamin B5 0.417mg 0.05mg 7%
Saturated fat 5.562g 6.957g 6%
Choline 9.6mg 25.6mg 3%
Calories 510kcal 573kcal 3%
Folate 92µg 97µg 1%
Vitamin B3 4.352mg 4.515mg 1%
Net carbs 59g 11.65g N/A
Sugar 8.18g 0.3g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0.388mg 0%
Threonine 0.193mg 0.736mg 0%
Isoleucine 0.246mg 0.763mg 0%
Leucine 0.471mg 1.358mg 0%
Lysine 0.103mg 0.569mg 0%
Methionine 0.112mg 0.586mg 0%
Phenylalanine 0.331mg 0.94mg 0%
Valine 0.294mg 0.99mg 0%
Histidine 0.145mg 0.522mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Crackers
47%
Sesame
Minerals Daily Need Coverage Score
56%
Crackers
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 7.88g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 715mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Crackers
Crackers is lower in Saturated fat (difference - 1.395g)
Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 63)
Which food is cheaper?
Crackers
Crackers is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.