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Sesame vs. Fruit salad — In-Depth Nutrition Comparison

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What are the main differences between sesame and fruit salad?

  • Fruit salad has less copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, and fiber than sesame.
  • Sesame's daily need coverage for copper is 448% higher.
  • Sesame has 89 times more calcium than fruit salad. Sesame has 975mg of calcium, while fruit salad has 11mg.

We used Seeds, sesame seeds, whole, dried and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids types in this comparison.

Infographic

Sesame vs Fruit salad 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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +4287.5%
Contains more CalciumCalcium +8763.6%
Contains more PotassiumPotassium +303.4%
Contains more IronIron +5720%
Contains more CopperCopper +8064%
Contains more ZincZinc +5435.7%
Contains more PhosphorusPhosphorus +4392.9%
Contains more ManganeseManganese +1529.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -54.5%

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7090.9%
Contains more Vitamin B2Vitamin B2 +1664.3%
Contains more Vitamin B3Vitamin B3 +1168.3%
Contains more Vitamin B6Vitamin B6 +2825.9%
Contains more FolateFolate +3133.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.053mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
4
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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +3376.5%
Contains more FatsFats +165466.7%
Contains more CarbsCarbs +79.7%
Contains more OtherOther +1615.4%
Contains more WaterWater +1736.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +375080%
Contains more Poly. FatPolyunsaturated fat +197836.4%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Fruit salad
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sesame Fruit salad DV% diff.
Copper 4.082mg 0.05mg 448%
Iron 14.55mg 0.25mg 179%
Polyunsaturated fat 21.773g 0.011g 145%
Manganese 2.46mg 0.151mg 100%
Calcium 975mg 11mg 96%
Phosphorus 629mg 14mg 88%
Magnesium 351mg 8mg 82%
Fats 49.67g 0.03g 76%
Zinc 7.75mg 0.14mg 69%
Vitamin B1 0.791mg 0.011mg 65%
Selenium 34.4µg 63%
Vitamin B6 0.79mg 0.027mg 59%
Monounsaturated fat 18.759g 0.005g 47%
Fiber 11.8g 1g 43%
Protein 17.73g 0.51g 34%
Saturated fat 6.957g 0.004g 32%
Vitamin B3 4.515mg 0.356mg 26%
Calories 573kcal 50kcal 26%
Folate 97µg 3µg 24%
Vitamin B2 0.247mg 0.014mg 18%
Potassium 468mg 116mg 10%
Choline 25.6mg 5%
Vitamin C 0mg 3.3mg 4%
Vitamin A 0µg 30µg 3%
Carbs 23.45g 13.05g 3%
Vitamin E 0.25mg 2%
Net carbs 11.65g 12.05g N/A
Sugar 0.3g N/A
Sodium 11mg 5mg 0%
Vitamin B5 0.05mg 0.053mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Sesame
3%
Fruit salad
Minerals Daily Need Coverage Score
348%
Sesame
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 6.953g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 54)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.