Sesame vs. Sardine — In-Depth Nutrition Comparison
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Differences between sesame and sardine
- Sesame has more copper, iron, manganese, magnesium, calcium, vitamin B1, zinc, and vitamin B6, while sardine has more vitamin B12.
- Sesame's daily need coverage for copper is 433% higher.
- Sardine contains 23 times less manganese than sesame. Sesame contains 2.46mg of manganese, while sardine contains 0.108mg.
The food types used in this comparison are Seeds, sesame seeds, whole, dried and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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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 | +800% |
| Contains more CalciumCalcium | +155.2% |
| Contains more PotassiumPotassium | +17.9% |
| Contains more IronIron | +398.3% |
| Contains more CopperCopper | +2094.6% |
| Contains more ZincZinc | +491.6% |
| Contains more PhosphorusPhosphorus | +28.4% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +2177.8% |
| Contains more SeleniumSelenium | +53.2% |
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 | +888.8% |
| Contains more Vitamin B6Vitamin B6 | +373.1% |
| Contains more FolateFolate | +870% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +716% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +16.2% |
| Contains more Vitamin B5Vitamin B5 | +1184% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +193% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +333.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +38.9% |
| Contains more WaterWater | +1171% |
~equal in
Other
~4.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +384.9% |
| Contains more Poly. FatPolyunsaturated fat | +322.9% |
| Contains less Sat. FatSaturated fat | -78% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 4.082mg | 0.186mg | 433% |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Iron | 14.55mg | 2.92mg | 145% |
| Polyunsaturated fat | 21.773g | 5.148g | 111% |
| Manganese | 2.46mg | 0.108mg | 102% |
| Magnesium | 351mg | 39mg | 74% |
| Zinc | 7.75mg | 1.31mg | 59% |
| Vitamin B1 | 0.791mg | 0.08mg | 59% |
| Fats | 49.67g | 11.45g | 59% |
| Calcium | 975mg | 382mg | 59% |
| Vitamin B6 | 0.79mg | 0.167mg | 48% |
| Fiber | 11.8g | 0g | 47% |
| Cholesterol | 0mg | 142mg | 47% |
| Monounsaturated fat | 18.759g | 3.869g | 37% |
| Selenium | 34.4µg | 52.7µg | 33% |
| Saturated fat | 6.957g | 1.528g | 25% |
| Vitamin D | 0IU | 193IU | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Folate | 97µg | 10µg | 22% |
| Phosphorus | 629mg | 490mg | 20% |
| Calories | 573kcal | 208kcal | 18% |
| Protein | 17.73g | 24.62g | 14% |
| Sodium | 11mg | 307mg | 13% |
| Vitamin E | 0.25mg | 2.04mg | 12% |
| Vitamin B5 | 0.05mg | 0.642mg | 12% |
| Choline | 25.6mg | 75mg | 9% |
| Carbs | 23.45g | 0g | 8% |
| Vitamin B3 | 4.515mg | 5.245mg | 5% |
| Vitamin A | 0µg | 32µg | 4% |
| Vitamin B2 | 0.247mg | 0.227mg | 2% |
| Vitamin K | 0µg | 2.6µg | 2% |
| Potassium | 468mg | 397mg | 2% |
| Net carbs | 11.65g | 0g | N/A |
| Sugar | 0.3g | 0g | N/A |
| Tryptophan | 0.388mg | 0.276mg | 0% |
| Threonine | 0.736mg | 1.079mg | 0% |
| Isoleucine | 0.763mg | 1.134mg | 0% |
| Leucine | 1.358mg | 2.001mg | 0% |
| Lysine | 0.569mg | 2.26mg | 0% |
| Methionine | 0.586mg | 0.729mg | 0% |
| Phenylalanine | 0.94mg | 0.961mg | 0% |
| Valine | 0.99mg | 1.268mg | 0% |
| Histidine | 0.522mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
119%
Minerals Daily Need Coverage Score
348%
94%
Comparison summary
Which food is lower in Cholesterol?
Sesame is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Sesame contains less Sodium (difference - 296mg)
Which food is cheaper?
Sesame is cheaper (difference - $3)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Sardine is lower in Saturated fat (difference - 5.429g)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Sardine is relatively richer in vitamins