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  6. Seeds, sesame seed kernels, toasted, without salt added (decorticated) vs. Sunflower seeds

Seeds, sesame seed kernels, toasted, without salt added (decorticated) vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between Seeds, sesame seed kernels, toasted, without salt added (decorticated) and Sunflower seeds

  • Seeds, sesame seed kernels, toasted, without salt added (decorticated) is higher in Zinc, Fiber, and Iron, yet Sunflower seeds are higher in Vitamin E, Vitamin B6, Copper, Selenium, Folate, Vitamin B1, and Manganese.
  • Sunflower seeds covers your daily Vitamin E needs 233% more than Seeds, sesame seed kernels, toasted, without salt added (decorticated).
  • Seeds, sesame seed kernels, toasted, without salt added (decorticated) contains 2 times more Zinc than Sunflower seeds. While Seeds, sesame seed kernels, toasted, without salt added (decorticated) contains 10.23mg of Zinc, Sunflower seeds contain only 5mg.

Food varieties used in this article are Seeds, sesame seed kernels, toasted, without salt added (decorticated) and Seeds, sunflower seed kernels, dried.

Infographic

Seeds, sesame seed kernels, toasted, without salt added (decorticated) vs Sunflower seeds 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 247% 39% 36% 292% 486% 279% 332% 5.1% 186% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +67.9%
Contains more IronIron +48.2%
Contains more ZincZinc +104.6%
Contains more PhosphorusPhosphorus +17.3%
Contains more PotassiumPotassium +58.9%
Contains more CopperCopper +23.5%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +36.7%
Contains more SeleniumSelenium +54.1%
~equal in Magnesium ~325mg

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% 4% 5% 0% 301% 108% 102% 41% 34% 0% 0% 72% 14%
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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +32%
Contains more Vitamin B2Vitamin B2 +31.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +13968%
Contains more Vitamin B1Vitamin B1 +22.8%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B6Vitamin B6 +821.2%
Contains more FolateFolate +136.5%
Contains more CholineCholine +115.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 48% 26% 5% 4%
Protein: 16.96 g
Fats: 48 g
Carbs: 26.04 g
Water: 5 g
Other: 4 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +30.2%
Contains more OtherOther +32%
Contains more ProteinProtein +22.5%
~equal in Fats ~51.46g
~equal in Water ~4.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 40% 46%
Saturated Fat: Sat. Fat 6.722 g
Monounsaturated Fat: Mono. Fat 18.127 g
Polyunsaturated fat: Poly. Fat 21.039 g
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated Fat -33.7%
~equal in Monounsaturated Fat ~18.528g
~equal in Polyunsaturated fat ~23.137g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seeds, sesame seed kernels, toasted, without salt added (decorticated) Sunflower seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Seeds, sesame seed kernels, toasted, without salt added (decorticated) Sunflower seeds Opinion
Calories 567kcal 584kcal Sunflower seeds
Protein 16.96g 20.78g Sunflower seeds
Fats 48g 51.46g Sunflower seeds
Vitamin C 0mg 1.4mg Sunflower seeds
Net carbs 9.14g 11.4g Sunflower seeds
Carbs 26.04g 20g Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Magnesium 346mg 325mg Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Calcium 131mg 78mg Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Potassium 406mg 645mg Sunflower seeds
Iron 7.78mg 5.25mg Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Sugar 0.48g 2.62g Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Fiber 16.9g 8.6g Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Copper 1.457mg 1.8mg Sunflower seeds
Zinc 10.23mg 5mg Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Phosphorus 774mg 660mg Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Sodium 39mg 9mg Sunflower seeds
Vitamin A 66IU 50IU Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Vitamin A 3µg 3µg
Vitamin E 0.25mg 35.17mg Sunflower seeds
Manganese 1.427mg 1.95mg Sunflower seeds
Selenium 34.4µg 53µg Sunflower seeds
Vitamin B1 1.205mg 1.48mg Sunflower seeds
Vitamin B2 0.466mg 0.355mg Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Vitamin B3 5.438mg 8.335mg Sunflower seeds
Vitamin B5 0.68mg 1.13mg Sunflower seeds
Vitamin B6 0.146mg 1.345mg Sunflower seeds
Folate 96µg 227µg Sunflower seeds
Choline 25.6mg 55.1mg Sunflower seeds
Saturated Fat 6.722g 4.455g Sunflower seeds
Monounsaturated Fat 18.127g 18.528g Sunflower seeds
Polyunsaturated fat 21.039g 23.137g Sunflower seeds
Tryptophan 0.371mg 0.348mg Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Threonine 0.704mg 0.928mg Sunflower seeds
Isoleucine 0.73mg 1.139mg Sunflower seeds
Leucine 1.299mg 1.659mg Sunflower seeds
Lysine 0.544mg 0.937mg Sunflower seeds
Methionine 0.56mg 0.494mg Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Phenylalanine 0.899mg 1.169mg Sunflower seeds
Valine 0.947mg 1.315mg Sunflower seeds
Histidine 0.499mg 0.632mg Sunflower seeds
Omega-3 - EPA 0g 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, sesame seed kernels, toasted, without salt added (decorticated) Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
52%
Seeds, sesame seed kernels, toasted, without salt added (decorticated)
146%
Sunflower seeds
Minerals Daily Need Coverage Score
209%
Seeds, sesame seed kernels, toasted, without salt added (decorticated)
207%
Sunflower seeds

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 2.267g)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Seeds, sesame seed kernels, toasted, without salt added (decorticated) is lower in Sugar (difference - 2.14g)
Which food is lower in glycemic index?
Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Seeds, sesame seed kernels, toasted, without salt added (decorticated) is lower in glycemic index (difference - 20)
Which food is cheaper?
Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Seeds, sesame seed kernels, toasted, without salt added (decorticated) is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Seeds, sesame seed kernels, toasted, without salt added (decorticated) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170152/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.