Sesame vs. Sardines — In-Depth Nutrition Comparison

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Differences between sesame and sardines

Sesame has more copper, iron, manganese, magnesium, calcium, vitamin B1, zinc, and vitamin B6, while sardines have more vitamin B12.
Sesame's daily need coverage for copper is 433% higher.
Sardines contain 23 times less manganese than sesame. Sesame contains 2.46mg of manganese, while sardines contain 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.

Sesame

Sardines

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.

Sesame

Sardines

Contains more Vitamin B1Vitamin B1	+888.8%
Contains more Vitamin B6Vitamin B6	+373.1%
Contains more FolateFolate	+870%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+716%
Contains more Vitamin B3Vitamin B3	+16.2%
Contains more Vitamin B5Vitamin B5	+1184%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.227mg

All nutrients comparison - raw data values

Nutrient			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%
Fats	49.67g	11.45g	59%
Calcium	975mg	382mg	59%
Zinc	7.75mg	1.31mg	59%
Vitamin B1	0.791mg	0.08mg	59%
Vitamin B6	0.79mg	0.167mg	48%
Cholesterol	0mg	142mg	47%
Fiber	11.8g	0g	47%
Monounsaturated fat	18.759g	3.869g	37%
Selenium	34.4µg	52.7µg	33%
Saturated fat	6.957g	1.528g	25%
Vitamin D*	0 IU	193 IU	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%
Potassium	468mg	397mg	2%
Vitamin B2	0.247mg	0.227mg	2%
Vitamin K	0µg	2.6µg	2%
Protein per 100 calories	3.1g	12g	N/A
Calories per 10 g protein	323kcal	84kcal	N/A
Weight per 100 calories	17g	48g	N/A
Unsaturated / Saturated Fat ratio	5.8	5.9	N/A
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