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Sardine vs Sesame - In-Depth Nutrition Comparison

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Differences between Sardine and Sesame

  • Sardine contains less Copper, Vitamin B12, Iron, Manganese, Magnesium, Calcium, Vitamin B1, Zinc, and Vitamin B6 than Sesame.
  • Sesame's daily need coverage for Copper is 433% higher.

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

Sardine 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Sesame
Contains more Calcium +155.2%
Contains more Iron +398.3%
Contains more Magnesium +800%
Contains more Phosphorus +28.4%
Contains more Potassium +17.9%
Contains less Sodium -96.4%
Contains more Zinc +491.6%
Contains more Copper +2094.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains more Calcium +155.2%
Contains more Iron +398.3%
Contains more Magnesium +800%
Contains more Phosphorus +28.4%
Contains more Potassium +17.9%
Contains less Sodium -96.4%
Contains more Zinc +491.6%
Contains more Copper +2094.6%

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
:
4
Sesame
Contains more Vitamin A +1100%
Contains more Vitamin E +716%
Contains more Vitamin D +∞%
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%
Contains more Folate +870%
Equal in Vitamin B2 - 0.247
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
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 +1100%
Contains more Vitamin E +716%
Contains more Vitamin D +∞%
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%
Contains more Folate +870%
Equal in Vitamin B2 - 0.247

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Sesame Opinion
Net carbs 0g 11.65g Sesame
Protein 24.62g 17.73g Sardine
Fats 11.45g 49.67g Sesame
Carbs 0g 23.45g Sesame
Calories 208kcal 573kcal Sesame
Starch g g
Fructose g g
Sugar 0g 0.3g Sardine
Fiber 0g 11.8g Sesame
Calcium 382mg 975mg Sesame
Iron 2.92mg 14.55mg Sesame
Magnesium 39mg 351mg Sesame
Phosphorus 490mg 629mg Sesame
Potassium 397mg 468mg Sesame
Sodium 307mg 11mg Sesame
Zinc 1.31mg 7.75mg Sesame
Copper 0.186mg 4.082mg Sesame
Vitamin A 108IU 9IU Sardine
Vitamin E 2.04mg 0.25mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 0mg
Vitamin B1 0.08mg 0.791mg Sesame
Vitamin B2 0.227mg 0.247mg Sesame
Vitamin B3 5.245mg 4.515mg Sardine
Vitamin B5 0.642mg 0.05mg Sardine
Vitamin B6 0.167mg 0.79mg Sesame
Folate 10µg 97µg Sesame
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 0µg Sardine
Tryptophan 0.276mg 0.388mg Sesame
Threonine 1.079mg 0.736mg Sardine
Isoleucine 1.134mg 0.763mg Sardine
Leucine 2.001mg 1.358mg Sardine
Lysine 2.26mg 0.569mg Sardine
Methionine 0.729mg 0.586mg Sardine
Phenylalanine 0.961mg 0.94mg Sardine
Valine 1.268mg 0.99mg Sardine
Histidine 0.725mg 0.522mg Sardine
Cholesterol 142mg 0mg Sesame
Trans Fat g g
Saturated Fat 1.528g 6.957g Sardine
Monounsaturated Fat 3.869g 18.759g Sesame
Polyunsaturated fat 5.148g 21.773g Sesame

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
50
Sesame
Mineral Summary Score
79
Sardine
372
Sesame

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 food.
Protein
148%
Sardine
106%
Sesame
Carbohydrates
0%
Sardine
23%
Sesame
Fats
53%
Sardine
229%
Sesame

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 296mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 142mg)
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 is lower in Sugar?
Sardine
Sardine is lower in Sugar (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 - 0)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sardine - 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.