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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.

Infographic

Sesame vs Sardine 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
8
:
Contains more Iron +398.3%
Contains more Calcium +155.2%
Contains more Potassium +17.9%
Contains more Magnesium +800%
Contains more Copper +2094.6%
Contains more Zinc +491.6%
Contains more Phosphorus +28.4%
Contains less Sodium -96.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Contains more Iron +398.3%
Contains more Calcium +155.2%
Contains more Potassium +17.9%
Contains more Magnesium +800%
Contains more Copper +2094.6%
Contains more Zinc +491.6%
Contains more Phosphorus +28.4%
Contains less Sodium -96.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
4
:
Contains more Vitamin B1 +888.8%
Contains more Vitamin B6 +373.1%
Contains more Folate +870%
Contains more Vitamin A +1100%
Contains more Vitamin E +716%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +16.2%
Contains more Vitamin B5 +1184%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.227
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Contains more Vitamin B1 +888.8%
Contains more Vitamin B6 +373.1%
Contains more Folate +870%
Contains more Vitamin A +1100%
Contains more Vitamin E +716%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +16.2%
Contains more Vitamin B5 +1184%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.227

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
50
Sesame
131
Sardine
Mineral Summary Score
372
Sesame
79
Sardine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
106%
Sesame
148%
Sardine
Carbohydrates
23%
Sesame
0%
Sardine
Fats
229%
Sesame
53%
Sardine

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Sardine
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sesame Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 296mg)
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $3)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sugars?
Sardine
Sardine contains less Sugars (difference - 0.3g)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 5.429g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sesame Sardine Opinion
Calories 573 208 Sesame
Protein 17.73 24.62 Sardine
Fats 49.67 11.45 Sesame
Vitamin C 0 0
Carbs 23.45 0 Sesame
Cholesterol 0 142 Sesame
Vitamin D 0 193 Sardine
Iron 14.55 2.92 Sesame
Calcium 975 382 Sesame
Potassium 468 397 Sesame
Magnesium 351 39 Sesame
Sugars 0.3 0 Sardine
Fiber 11.8 0 Sesame
Copper 4.082 0.186 Sesame
Zinc 7.75 1.31 Sesame
Starch
Phosphorus 629 490 Sesame
Sodium 11 307 Sesame
Vitamin A 9 108 Sardine
Vitamin E 0.25 2.04 Sardine
Vitamin D 0 4.8 Sardine
Vitamin B1 0.791 0.08 Sesame
Vitamin B2 0.247 0.227 Sesame
Vitamin B3 4.515 5.245 Sardine
Vitamin B5 0.05 0.642 Sardine
Vitamin B6 0.79 0.167 Sesame
Vitamin B12 0 8.94 Sardine
Vitamin K 0 2.6 Sardine
Folate 97 10 Sesame
Trans Fat
Saturated Fat 6.957 1.528 Sardine
Monounsaturated Fat 18.759 3.869 Sesame
Polyunsaturated fat 21.773 5.148 Sesame
Tryptophan 0.388 0.276 Sesame
Threonine 0.736 1.079 Sardine
Isoleucine 0.763 1.134 Sardine
Leucine 1.358 2.001 Sardine
Lysine 0.569 2.26 Sardine
Methionine 0.586 0.729 Sardine
Phenylalanine 0.94 0.961 Sardine
Valine 0.99 1.268 Sardine
Histidine 0.522 0.725 Sardine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.