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  6. Sardines vs. Sesame

Sardines vs. Sesame — In-Depth Nutrition Comparison

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Differences between sardines and sesame

  • Sardines have more vitamin B12, while sesame has more copper, iron, manganese, magnesium, calcium, vitamin B1, zinc, and vitamin B6.
  • Sesame's daily need coverage for copper is 433% higher.
  • The amount of cholesterol in sesame is lower.

The food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Seeds, sesame seeds, whole, dried.

Infographic

Sardines vs Sesame infographic
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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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Sesame
Sesame
9
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 SeleniumSelenium +53.2%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +155.2%
Contains more PotassiumPotassium +17.9%
Contains more IronIron +398.3%
Contains more CopperCopper +2094.6%
Contains more ZincZinc +491.6%
Contains more PhosphorusPhosphorus +28.4%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +2177.8%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Sesame
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +716%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +16.2%
Contains more Vitamin B5Vitamin B5 +1184%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +193%
Contains more Vitamin B1Vitamin B1 +888.8%
Contains more Vitamin B6Vitamin B6 +373.1%
Contains more FolateFolate +870%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.247mg

All nutrients comparison - raw data values

Nutrient Sardines Sesame DV% diff.
Copper 0.186mg 4.082mg 433%
Vitamin B12 8.94µg 0µg 373%
Iron 2.92mg 14.55mg 145%
Polyunsaturated fat 5.148g 21.773g 111%
Manganese 0.108mg 2.46mg 102%
Magnesium 39mg 351mg 74%
Zinc 1.31mg 7.75mg 59%
Vitamin B1 0.08mg 0.791mg 59%
Fats 11.45g 49.67g 59%
Calcium 382mg 975mg 59%
Vitamin B6 0.167mg 0.79mg 48%
Fiber 0g 11.8g 47%
Cholesterol 142mg 0mg 47%
Monounsaturated fat 3.869g 18.759g 37%
Selenium 52.7µg 34.4µg 33%
Saturated fat 1.528g 6.957g 25%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Folate 10µg 97µg 22%
Phosphorus 490mg 629mg 20%
Calories 208kcal 573kcal 18%
Protein 24.62g 17.73g 14%
Sodium 307mg 11mg 13%
Vitamin E 2.04mg 0.25mg 12%
Vitamin B5 0.642mg 0.05mg 12%
Choline 75mg 25.6mg 9%
Carbs 0g 23.45g 8%
Vitamin B3 5.245mg 4.515mg 5%
Vitamin A 32µg 0µg 4%
Vitamin B2 0.227mg 0.247mg 2%
Vitamin K 2.6µg 0µg 2%
Potassium 397mg 468mg 2%
Net carbs 0g 11.65g N/A
Sugar 0g 0.3g N/A
Tryptophan 0.276mg 0.388mg 0%
Threonine 1.079mg 0.736mg 0%
Isoleucine 1.134mg 0.763mg 0%
Leucine 2.001mg 1.358mg 0%
Lysine 2.26mg 0.569mg 0%
Methionine 0.729mg 0.586mg 0%
Phenylalanine 0.961mg 0.94mg 0%
Valine 1.268mg 0.99mg 0%
Histidine 0.725mg 0.522mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Sesame
Sesame
3
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 ProteinProtein +38.9%
Contains more WaterWater +1171%
Contains more FatsFats +333.8%
Contains more CarbsCarbs +∞%
~equal in Other ~4.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Sesame
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 -78%
Contains more Mono. FatMonounsaturated fat +384.9%
Contains more Poly. FatPolyunsaturated fat +322.9%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.