Sesame vs. Dates — In-Depth Nutrition Comparison
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Significant differences between sesame and dates
- The amount of copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6 in sesame is higher than in dates.
- Sesame covers your daily copper needs 431% more than dates.
- Dates have 27 times less zinc than sesame. Sesame has 7.75mg of zinc, while dates have 0.29mg.
Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Dates, deglet noor.
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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 | +716.3% |
| Contains more CalciumCalcium | +2400% |
| Contains more IronIron | +1326.5% |
| Contains more CopperCopper | +1881.6% |
| Contains more ZincZinc | +2572.4% |
| Contains more PhosphorusPhosphorus | +914.5% |
| Contains more ManganeseManganese | +838.9% |
| Contains more SeleniumSelenium | +1046.7% |
| Contains more PotassiumPotassium | +40.2% |
| Contains less SodiumSodium | -81.8% |
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 | +400% |
| Contains more Vitamin B1Vitamin B1 | +1421.2% |
| Contains more Vitamin B2Vitamin B2 | +274.2% |
| Contains more Vitamin B3Vitamin B3 | +254.4% |
| Contains more Vitamin B6Vitamin B6 | +378.8% |
| Contains more FolateFolate | +410.5% |
| Contains more CholineCholine | +306.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +1078% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 4.082mg | 0.206mg | 431% |
| Iron | 14.55mg | 1.02mg | 169% |
| Polyunsaturated fat | 21.773g | 0.019g | 145% |
| Manganese | 2.46mg | 0.262mg | 96% |
| Calcium | 975mg | 39mg | 94% |
| Phosphorus | 629mg | 62mg | 81% |
| Fats | 49.67g | 0.39g | 76% |
| Magnesium | 351mg | 43mg | 73% |
| Zinc | 7.75mg | 0.29mg | 68% |
| Vitamin B1 | 0.791mg | 0.052mg | 62% |
| Selenium | 34.4µg | 3µg | 57% |
| Vitamin B6 | 0.79mg | 0.165mg | 48% |
| Monounsaturated fat | 18.759g | 0.036g | 47% |
| Saturated fat | 6.957g | 0.032g | 31% |
| Protein | 17.73g | 2.45g | 31% |
| Fructose | 19.56g | 24% | |
| Folate | 97µg | 19µg | 20% |
| Vitamin B3 | 4.515mg | 1.274mg | 20% |
| Carbs | 23.45g | 75.03g | 17% |
| Calories | 573kcal | 282kcal | 15% |
| Fiber | 11.8g | 8g | 15% |
| Vitamin B2 | 0.247mg | 0.066mg | 14% |
| Vitamin B5 | 0.05mg | 0.589mg | 11% |
| Potassium | 468mg | 656mg | 6% |
| Choline | 25.6mg | 6.3mg | 4% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Vitamin E | 0.25mg | 0.05mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 11.65g | 67.03g | N/A |
| Sugar | 0.3g | 63.35g | N/A |
| Sodium | 11mg | 2mg | 0% |
| Tryptophan | 0.388mg | 0.012mg | 0% |
| Threonine | 0.736mg | 0.043mg | 0% |
| Isoleucine | 0.763mg | 0.049mg | 0% |
| Leucine | 1.358mg | 0.084mg | 0% |
| Lysine | 0.569mg | 0.066mg | 0% |
| Methionine | 0.586mg | 0.022mg | 0% |
| Phenylalanine | 0.94mg | 0.05mg | 0% |
| Valine | 0.99mg | 0.071mg | 0% |
| Histidine | 0.522mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +623.7% |
| Contains more FatsFats | +12635.9% |
| Contains more OtherOther | +178.8% |
| Contains more CarbsCarbs | +220% |
| Contains more WaterWater | +337.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +52008.3% |
| Contains more Poly. FatPolyunsaturated fat | +114494.7% |
| Contains less Sat. FatSaturated fat | -99.5% |
