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Sesame vs. Chicken sandwich — In-Depth Nutrition Comparison

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A recap on differences between sesame and chicken sandwich

  • Chicken sandwich has less copper, iron, manganese, calcium, magnesium, zinc, phosphorus, vitamin B1, and fiber.
  • Sesame covers your daily copper needs 446% more than chicken sandwich.
  • Chicken sandwich contains 17 times less calcium than sesame. Sesame contains 975mg of calcium, while chicken sandwich contains 58mg.
  • Sesame has less sodium.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Sesame vs Chicken sandwich 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more MagnesiumMagnesium +1362.5%
Contains more CalciumCalcium +1581%
Contains more PotassiumPotassium +91%
Contains more IronIron +722%
Contains more CopperCopper +5992.5%
Contains more ZincZinc +1170.5%
Contains more PhosphorusPhosphorus +240%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +1023.3%
Contains more SeleniumSelenium +72.9%

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.
Sesame
Sesame
3
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%
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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin B1Vitamin B1 +243.9%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more FolateFolate +106.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +864%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +21.5%
Contains more Vitamin B3Vitamin B3 +71%
Contains more Vitamin B5Vitamin B5 +2300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +37.9%

All nutrients comparison - raw data values

Nutrient Sesame Chicken sandwich DV% diff.
Copper 4.082mg 0.067mg 446%
Iron 14.55mg 1.77mg 160%
Polyunsaturated fat 21.773g 3.177g 124%
Manganese 2.46mg 0.219mg 97%
Calcium 975mg 58mg 92%
Magnesium 351mg 24mg 78%
Zinc 7.75mg 0.61mg 65%
Phosphorus 629mg 185mg 63%
Fats 49.67g 11.19g 59%
Vitamin B1 0.791mg 0.23mg 47%
Fiber 11.8g 1.4g 42%
Monounsaturated fat 18.759g 4.481g 36%
Sodium 11mg 753mg 32%
Vitamin B6 0.79mg 0.383mg 31%
Selenium 34.4µg 19.9µg 26%
Vitamin B5 0.05mg 1.2mg 23%
Saturated fat 6.957g 2.123g 22%
Vitamin B3 4.515mg 7.72mg 20%
Calories 573kcal 250kcal 16%
Vitamin E 0.25mg 2.41mg 14%
Folate 97µg 47µg 13%
Cholesterol 0mg 35mg 12%
Starch 16.5g 7%
Potassium 468mg 245mg 7%
Vitamin K 0µg 8.5µg 7%
Vitamin B12 0µg 0.13µg 5%
Vitamin B2 0.247mg 0.3mg 4%
Protein 17.73g 16.28g 3%
Choline 25.6mg 35.3mg 2%
Vitamin D 0IU 5IU 1%
Fructose 0.97g 1%
Vitamin D 0µg 0.1µg 1%
Carbs 23.45g 20.89g 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 11.65g 19.49g N/A
Sugar 0.3g 3.64g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.03g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more FatsFats +343.9%
Contains more CarbsCarbs +12.3%
Contains more OtherOther +65.2%
Contains more WaterWater +943.5%
~equal in Protein ~16.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains more Mono. FatMonounsaturated fat +318.6%
Contains more Poly. FatPolyunsaturated fat +585.3%
Contains less Sat. FatSaturated fat -69.5%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.