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  6. Minestrone vs. Sesame

Minestrone vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between minestrone and sesame

  • The amount of copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, and fiber in sesame is higher than in minestrone.
  • Sesame covers your daily need for copper, 448% more than minestrone.

These are the specific foods used in this comparison Soup, minestrone, canned, prepared with equal volume water and Seeds, sesame seeds, whole, dried.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Sesame
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 +11600%
Contains more CalciumCalcium +6864.3%
Contains more PotassiumPotassium +260%
Contains more IronIron +3728.9%
Contains more CopperCopper +7903.9%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +2634.8%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +1518.4%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Sesame
Sesame
7
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +180%
Contains more Vitamin B1Vitamin B1 +3495.5%
Contains more Vitamin B2Vitamin B2 +1272.2%
Contains more Vitamin B3Vitamin B3 +1054.7%
Contains more Vitamin B6Vitamin B6 +1826.8%
Contains more FolateFolate +546.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Minestrone Sesame DV% diff.
Copper 0.051mg 4.082mg 448%
Iron 0.38mg 14.55mg 177%
Polyunsaturated fat 0.46g 21.773g 142%
Manganese 0.152mg 2.46mg 100%
Calcium 14mg 975mg 96%
Phosphorus 23mg 629mg 87%
Magnesium 3mg 351mg 83%
Fats 1.04g 49.67g 75%
Zinc 0.31mg 7.75mg 68%
Vitamin B1 0.022mg 0.791mg 64%
Selenium 34.4µg 63%
Vitamin B6 0.041mg 0.79mg 58%
Monounsaturated fat 0.29g 18.759g 46%
Fiber 0.4g 11.8g 46%
Protein 1.77g 17.73g 32%
Saturated fat 0.23g 6.957g 31%
Calories 34kcal 573kcal 27%
Vitamin B3 0.391mg 4.515mg 26%
Folate 15µg 97µg 21%
Vitamin B2 0.018mg 0.247mg 18%
Sodium 254mg 11mg 11%
Potassium 130mg 468mg 10%
Carbs 4.66g 23.45g 6%
Choline 25.6mg 5%
Vitamin A 49µg 0µg 5%
Vitamin B5 0.14mg 0.05mg 2%
Vitamin E 0.25mg 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 4.26g 11.65g N/A
Cholesterol 1mg 0mg 0%
Sugar 0.3g N/A
Tryptophan 0.013mg 0.388mg 0%
Threonine 0.043mg 0.736mg 0%
Isoleucine 0.054mg 0.763mg 0%
Leucine 0.098mg 1.358mg 0%
Lysine 0.076mg 0.569mg 0%
Methionine 0.018mg 0.586mg 0%
Phenylalanine 0.064mg 0.94mg 0%
Valine 0.074mg 0.99mg 0%
Histidine 0.03mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Sesame
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 WaterWater +1847.3%
Contains more ProteinProtein +901.7%
Contains more FatsFats +4676%
Contains more CarbsCarbs +403.2%
Contains more OtherOther +271.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 -96.7%
Contains more Mono. FatMonounsaturated fat +6368.6%
Contains more Poly. FatPolyunsaturated fat +4633.3%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.