Mixed nuts vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between mixed nuts and sesame

Mixed nuts have more vitamin E and vitamin B5; however, sesame is richer in copper, iron, calcium, vitamin B1, zinc, vitamin B6, magnesium, and phosphorus.
Sesame covers your daily copper needs 353% more than mixed nuts.
Sesame has 31 times less vitamin E than mixed nuts. Mixed nuts have 7.82mg of vitamin E, while sesame has 0.25mg.

Specific food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Seeds, sesame seeds, whole, dried.

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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.

Mixed nuts

Sesame

Contains more PotassiumPotassium	+35%
Contains less SodiumSodium	-54.5%

Contains more MagnesiumMagnesium	+53.3%
Contains more CalciumCalcium	+733.3%
Contains more IronIron	+457.5%
Contains more CopperCopper	+350.1%
Contains more ZincZinc	+130.7%
Contains more PhosphorusPhosphorus	+37.9%
Contains more ManganeseManganese	+20.6%

~equal in Selenium ~34.4µg

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.

Mixed nuts

Sesame

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+3028%
Contains more Vitamin B3Vitamin B3	+70.7%
Contains more Vitamin B5Vitamin B5	+2180%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+103.1%

Contains more Vitamin B1Vitamin B1	+318.5%
Contains more Vitamin B2Vitamin B2	+26%
Contains more Vitamin B6Vitamin B6	+124.4%
Contains more FolateFolate	+16.9%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.907mg	4.082mg	353%
Iron	2.61mg	14.55mg	149%
Calcium	117mg	975mg	86%
Vitamin B1	0.189mg	0.791mg	50%
Vitamin E	7.82mg	0.25mg	50%
Polyunsaturated fat	14.612g	21.773g	48%
Zinc	3.36mg	7.75mg	40%
Vitamin B6	0.352mg	0.79mg	34%
Magnesium	229mg	351mg	29%
Phosphorus	456mg	629mg	25%
Monounsaturated fat	28.488g	18.759g	24%
Vitamin B5	1.14mg	0.05mg	22%
Vitamin B3	7.709mg	4.515mg	20%
Fiber	7g	11.8g	19%
Manganese	2.04mg	2.46mg	18%
Saturated fat	8.711g	6.957g	8%
Fats	53.95g	49.67g	7%
Choline	52mg	25.6mg	5%
Vitamin K	5.7µg	0µg	5%
Potassium	632mg	468mg	5%
Protein	20.04g	17.73g	5%
Folate	83µg	97µg	4%
Vitamin B2	0.196mg	0.247mg	4%
Calories	607kcal	573kcal	2%
Starch	4.2g		2%
Selenium	33.9µg	34.4µg	1%
Carbs	21.05g	23.45g	1%
Vitamin C	0.5mg	0mg	1%
Net carbs	14.05g	11.65g	N/A
Sugar	4.15g	0.3g	N/A
Sodium	5mg	11mg	0%
Trans fat	0.055g		N/A
Tryptophan	0.22mg	0.388mg	0%
Threonine	0.703mg	0.736mg	0%
Isoleucine	0.826mg	0.763mg	0%
Leucine	1.656mg	1.358mg	0%
Lysine	0.782mg	0.569mg	0%
Methionine	0.283mg	0.586mg	0%
Phenylalanine	1.182mg	0.94mg	0%
Valine	1.001mg	0.99mg	0%
Histidine	0.572mg	0.522mg	0%
Omega-3 - EPA	0.005g	0g	N/A
Omega-3 - ALA	0.082g		N/A
Omega-6 - Eicosadienoic acid	0.013g		N/A
Omega-6 - Linoleic acid	14.455g		N/A