Sesame vs. Crackers — In-Depth Nutrition Comparison
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Important differences between sesame and crackers
- Sesame has more copper, iron, manganese, calcium, magnesium, zinc, vitamin B6, phosphorus, and selenium; however, crackers have more vitamin K.
- Sesame's daily need coverage for copper is 442% more.
- Sesame has 20 times more magnesium than crackers. Sesame has 351mg of magnesium, while crackers have 18mg.
The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Crackers, standard snack-type, regular.
Infographic
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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.
| Contains more MagnesiumMagnesium | +1850% |
| Contains more CalciumCalcium | +712.5% |
| Contains more PotassiumPotassium | +296.6% |
| Contains more IronIron | +261% |
| Contains more CopperCopper | +3825% |
| Contains more ZincZinc | +1481.6% |
| Contains more PhosphorusPhosphorus | +153.6% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +401% |
| Contains more SeleniumSelenium | +413.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +90.1% |
| Contains more Vitamin B6Vitamin B6 | +1154% |
| Contains more CholineCholine | +166.7% |
| Contains more Vitamin EVitamin E | +1112% |
| Contains more Vitamin B2Vitamin B2 | +84.6% |
| Contains more Vitamin B5Vitamin B5 | +734% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 4.082mg | 0.104mg | 442% |
| Iron | 14.55mg | 4.03mg | 132% |
| Calcium | 975mg | 120mg | 86% |
| Manganese | 2.46mg | 0.491mg | 86% |
| Magnesium | 351mg | 18mg | 79% |
| Zinc | 7.75mg | 0.49mg | 66% |
| Vitamin K | 0µg | 69.3µg | 58% |
| Polyunsaturated fat | 21.773g | 13.137g | 58% |
| Vitamin B6 | 0.79mg | 0.063mg | 56% |
| Phosphorus | 629mg | 248mg | 54% |
| Selenium | 34.4µg | 6.7µg | 50% |
| Fiber | 11.8g | 2.3g | 38% |
| Fats | 49.67g | 26.43g | 36% |
| Monounsaturated fat | 18.759g | 6.553g | 31% |
| Sodium | 11mg | 726mg | 31% |
| Vitamin B1 | 0.791mg | 0.416mg | 31% |
| Protein | 17.73g | 6.64g | 22% |
| Starch | 49.69g | 20% | |
| Vitamin E | 0.25mg | 3.03mg | 19% |
| Vitamin B2 | 0.247mg | 0.456mg | 16% |
| Carbs | 23.45g | 61.3g | 13% |
| Potassium | 468mg | 118mg | 10% |
| Vitamin B5 | 0.05mg | 0.417mg | 7% |
| Saturated fat | 6.957g | 5.562g | 6% |
| Choline | 25.6mg | 9.6mg | 3% |
| Calories | 573kcal | 510kcal | 3% |
| Folate | 97µg | 92µg | 1% |
| Vitamin B3 | 4.515mg | 4.352mg | 1% |
| Net carbs | 11.65g | 59g | N/A |
| Sugar | 0.3g | 8.18g | N/A |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.388mg | 0.084mg | 0% |
| Threonine | 0.736mg | 0.193mg | 0% |
| Isoleucine | 0.763mg | 0.246mg | 0% |
| Leucine | 1.358mg | 0.471mg | 0% |
| Lysine | 0.569mg | 0.103mg | 0% |
| Methionine | 0.586mg | 0.112mg | 0% |
| Phenylalanine | 0.94mg | 0.331mg | 0% |
| Valine | 0.99mg | 0.294mg | 0% |
| Histidine | 0.522mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +167% |
| Contains more FatsFats | +87.9% |
| Contains more WaterWater | +49.4% |
| Contains more OtherOther | +79.1% |
| Contains more CarbsCarbs | +161.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +186.3% |
| Contains more Poly. FatPolyunsaturated fat | +65.7% |
| Contains less Sat. FatSaturated fat | -20.1% |
