Sesame vs. Crouton — In-Depth Nutrition Comparison
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A recap on differences between sesame and crouton
- Crouton has less copper, iron, calcium, manganese, magnesium, phosphorus, zinc, and vitamin B6.
- Sesame covers your daily copper needs 435% more than crouton.
- Crouton contains 30 times less vitamin B6 than sesame. Sesame contains 0.79mg of vitamin B6, while crouton contains 0.026mg.
- Crouton has less saturated fat.
Food varieties used in this article are Seeds, sesame seeds, whole, dried and Croutons, plain.
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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 | +1032.3% |
| Contains more CalciumCalcium | +1182.9% |
| Contains more PotassiumPotassium | +277.4% |
| Contains more IronIron | +256.6% |
| Contains more CopperCopper | +2404.3% |
| Contains more ZincZinc | +770.8% |
| Contains more PhosphorusPhosphorus | +447% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +392% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +27% |
| Contains more Vitamin B6Vitamin B6 | +2938.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +10.1% |
| Contains more Vitamin B3Vitamin B3 | +20.5% |
| Contains more Vitamin B5Vitamin B5 | +758% |
| Contains more FolateFolate | +36.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 4.082mg | 0.163mg | 435% |
| Polyunsaturated fat | 21.773g | 1.273g | 137% |
| Iron | 14.55mg | 4.08mg | 131% |
| Calcium | 975mg | 76mg | 90% |
| Manganese | 2.46mg | 0.5mg | 85% |
| Magnesium | 351mg | 31mg | 76% |
| Phosphorus | 629mg | 115mg | 73% |
| Fats | 49.67g | 6.6g | 66% |
| Zinc | 7.75mg | 0.89mg | 62% |
| Vitamin B6 | 0.79mg | 0.026mg | 59% |
| Monounsaturated fat | 18.759g | 3.059g | 39% |
| Sodium | 11mg | 698mg | 30% |
| Fiber | 11.8g | 5.1g | 27% |
| Saturated fat | 6.957g | 1.51g | 25% |
| Carbs | 23.45g | 73.5g | 17% |
| Vitamin B1 | 0.791mg | 0.623mg | 14% |
| Protein | 17.73g | 11.9g | 12% |
| Potassium | 468mg | 124mg | 10% |
| Folate | 97µg | 132µg | 9% |
| Vitamin B5 | 0.05mg | 0.429mg | 8% |
| Calories | 573kcal | 407kcal | 8% |
| Vitamin B3 | 4.515mg | 5.439mg | 6% |
| Selenium | 34.4µg | 37.5µg | 6% |
| Choline | 25.6mg | 5% | |
| Vitamin B2 | 0.247mg | 0.272mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Net carbs | 11.65g | 68.4g | N/A |
| Sugar | 0.3g | N/A | |
| Tryptophan | 0.388mg | 0.14mg | 0% |
| Threonine | 0.736mg | 0.337mg | 0% |
| Isoleucine | 0.763mg | 0.456mg | 0% |
| Leucine | 1.358mg | 0.832mg | 0% |
| Lysine | 0.569mg | 0.278mg | 0% |
| Methionine | 0.586mg | 0.211mg | 0% |
| Phenylalanine | 0.94mg | 0.586mg | 0% |
| Valine | 0.99mg | 0.514mg | 0% |
| Histidine | 0.522mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +49% |
| Contains more FatsFats | +652.6% |
| Contains more OtherOther | +78.4% |
| Contains more CarbsCarbs | +213.4% |
| Contains more WaterWater | +17.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +513.2% |
| Contains more Poly. FatPolyunsaturated fat | +1610.4% |
| Contains less Sat. FatSaturated fat | -78.3% |
