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Sesame vs. Dashi — In-Depth Nutrition Comparison

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The main differences between sesame and dashi

  • Sesame has more copper, iron, calcium, magnesium, zinc, phosphorus, vitamin B1, vitamin B6, and fiber; however, dashi has more vitamin K.
  • Daily need coverage for copper for sesame is 454% higher.
  • Dashi has 86 times less zinc than sesame. Sesame has 7.75mg of zinc, while dashi has 0.09mg.

Food types used in this article are Seeds, sesame seeds, whole, dried and Soup, bouillon cubes and granules, low sodium, dry.

Infographic

Sesame vs Dashi 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.
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%
Dashi
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 139% 0% 151%
Contains more MagnesiumMagnesium +526.8%
Contains more CalciumCalcium +421.4%
Contains more PotassiumPotassium +51.5%
Contains more IronIron +1312.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +8511.1%
Contains more PhosphorusPhosphorus +278.9%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +24.6%

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
5
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%
Dashi
7
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 3.7% 8.3% 14% 0% 25% 99% 46% 0% 23% 38% 167% 16% 62%
Contains more Vitamin B1Vitamin B1 +691%
Contains more Vitamin B3Vitamin B3 +83.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +690%
Contains more FolateFolate +361.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +188%
Contains more Vitamin B2Vitamin B2 +74.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +347.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Dashi
1
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Contains more FatsFats +257.6%
Contains more WaterWater +103.9%
Contains more OtherOther +100%
Contains more CarbsCarbs +176.7%
~equal in Protein ~16.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Dashi
1
26% 40% 34%
Saturated fat: Sat. Fat 3.433 g
Monounsaturated fat: Mono. Fat 5.365 g
Polyunsaturated fat: Poly. Fat 4.485 g
Contains more Mono. FatMonounsaturated fat +249.7%
Contains more Poly. FatPolyunsaturated fat +385.5%
Contains less Sat. FatSaturated fat -50.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Dashi
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Dashi DV% diff.
Copper 4.082mg 0mg 454%
Iron 14.55mg 1.03mg 169%
Polyunsaturated fat 21.773g 4.485g 115%
Manganese 2.46mg 107%
Calcium 975mg 187mg 79%
Magnesium 351mg 56mg 70%
Zinc 7.75mg 0.09mg 70%
Phosphorus 629mg 166mg 66%
Vitamin B1 0.791mg 0.1mg 58%
Vitamin K 0µg 66.9µg 56%
Fats 49.67g 13.89g 55%
Vitamin B6 0.79mg 0.1mg 53%
Sodium 11mg 1067mg 46%
Fiber 11.8g 0.2g 46%
Monounsaturated fat 18.759g 5.365g 33%
Folate 97µg 21µg 19%
Choline 25.6mg 114.5mg 16%
Saturated fat 6.957g 3.433g 16%
Carbs 23.45g 64.88g 14%
Vitamin B2 0.247mg 0.43mg 14%
Vitamin B3 4.515mg 2.46mg 13%
Vitamin B12 0µg 0.3µg 13%
Selenium 34.4µg 27.6µg 12%
Calories 573kcal 438kcal 7%
Potassium 468mg 309mg 5%
Cholesterol 0mg 13mg 4%
Vitamin E 0.25mg 0.72mg 3%
Vitamin A 0µg 25µg 3%
Protein 17.73g 16.7g 2%
Vitamin B5 0.05mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 11.65g 64.68g N/A
Sugar 0.3g 14.47g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Dashi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
47%
Sesame
39%
Dashi
Minerals Daily Need Coverage Score
348%
Sesame
53%
Dashi

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 14.17g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1056mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Dashi
Dashi is lower in Saturated fat (difference - 3.524g)
Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 0)
Which food is cheaper?
Dashi
Dashi is cheaper (difference - $4)
Which food is richer in vitamins?
?
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.