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  6. Sesame vs. Sardine

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
Infographic link

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
Sesame
9
:
1
Sardine
Sardine
Contains more Calcium +155.2%
Contains more Iron +398.3%
Contains more Magnesium +800%
Contains more Phosphorus +28.4%
Contains more Potassium +17.9%
Contains less Sodium -96.4%
Contains more Zinc +491.6%
Contains more Copper +2094.6%
Contains more Manganese +2177.8%
Contains more Selenium +53.2%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Calcium +155.2%
Contains more Iron +398.3%
Contains more Magnesium +800%
Contains more Phosphorus +28.4%
Contains more Potassium +17.9%
Contains less Sodium -96.4%
Contains more Zinc +491.6%
Contains more Copper +2094.6%
Contains more Manganese +2177.8%
Contains more Selenium +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.
Sesame
Sesame
4
:
7
Sardine
Sardine
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
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Sardine
Sardine
Contains more Fats +333.8%
Contains more Carbs +∞%
Contains more Protein +38.9%
Contains more Water +1171%
Equal in Other - 4.32
Sesame
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
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Fats +333.8%
Contains more Carbs +∞%
Contains more Protein +38.9%
Contains more Water +1171%
Equal in Other - 4.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Sardine
Sardine
Contains more Monounsaturated Fat +384.9%
Contains more Polyunsaturated fat +322.9%
Contains less Saturated Fat -78%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains more Monounsaturated Fat +384.9%
Contains more Polyunsaturated fat +322.9%
Contains less Saturated 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.
Sesame Sardine
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Sardine Opinion
Net carbs 11.65g 0g Sesame
Protein 17.73g 24.62g Sardine
Fats 49.67g 11.45g Sesame
Carbs 23.45g 0g Sesame
Calories 573kcal 208kcal Sesame
Sugar 0.3g 0g Sardine
Fiber 11.8g 0g Sesame
Calcium 975mg 382mg Sesame
Iron 14.55mg 2.92mg Sesame
Magnesium 351mg 39mg Sesame
Phosphorus 629mg 490mg Sesame
Potassium 468mg 397mg Sesame
Sodium 11mg 307mg Sesame
Zinc 7.75mg 1.31mg Sesame
Copper 4.082mg 0.186mg Sesame
Manganese 2.46mg 0.108mg Sesame
Selenium 34.4µg 52.7µg Sardine
Vitamin A 9IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 0.25mg 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin B1 0.791mg 0.08mg Sesame
Vitamin B2 0.247mg 0.227mg Sesame
Vitamin B3 4.515mg 5.245mg Sardine
Vitamin B5 0.05mg 0.642mg Sardine
Vitamin B6 0.79mg 0.167mg Sesame
Folate 97µg 10µg Sesame
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 0µg 2.6µg Sardine
Tryptophan 0.388mg 0.276mg Sesame
Threonine 0.736mg 1.079mg Sardine
Isoleucine 0.763mg 1.134mg Sardine
Leucine 1.358mg 2.001mg Sardine
Lysine 0.569mg 2.26mg Sardine
Methionine 0.586mg 0.729mg Sardine
Phenylalanine 0.94mg 0.961mg Sardine
Valine 0.99mg 1.268mg Sardine
Histidine 0.522mg 0.725mg Sardine
Cholesterol 0mg 142mg Sesame
Saturated Fat 6.957g 1.528g Sardine
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 18.759g 3.869g Sesame
Polyunsaturated fat 21.773g 5.148g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Sesame
131%
Sardine
Minerals Daily Need Coverage Score
348%
Sesame
94%
Sardine

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 296mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 142mg)
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 is lower in Sugar?
Sardine
Sardine is lower in Sugar (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 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. 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.