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  6. Sardine vs. Sesame

Sardine vs. Sesame — In-Depth Nutrition Comparison

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Differences between Sardine and Sesame

  • Sardine has 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

Sardine 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.
Sardine
Sardine
1
:
9
Sesame
Sesame
Contains more Selenium +53.2%
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%
Contains more Manganese +2177.8%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Selenium +53.2%
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%
Contains more Manganese +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.
Sardine
Sardine
7
:
4
Sesame
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
Sardine
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%
Sesame
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
2
:
3
Sesame
Sesame
Contains more Protein +38.9%
Contains more Water +1171%
Contains more Fats +333.8%
Contains more Carbs +∞%
Equal in Other - 4.46
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Sesame
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 +38.9%
Contains more Water +1171%
Contains more Fats +333.8%
Contains more Carbs +∞%
Equal in Other - 4.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
1
:
2
Sesame
Sesame
Contains less Saturated Fat -78%
Contains more Monounsaturated Fat +384.9%
Contains more Polyunsaturated fat +322.9%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -78%
Contains more Monounsaturated Fat +384.9%
Contains more Polyunsaturated fat +322.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.108mg 2.46mg Sesame
Selenium 52.7µg 34.4µg Sardine
Vitamin A 108IU 9IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg 0.25mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
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
Saturated Fat 1.528g 6.957g Sardine
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g 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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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
131%
Sardine
50%
Sesame
Minerals Daily Need Coverage Score
94%
Sardine
348%
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

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. 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.