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  6. Sesame vs. Marinara sauce

Sesame vs. Marinara sauce — In-Depth Nutrition Comparison

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How are sesame and marinara sauce different?

  • Sesame has more copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6 than marinara sauce.
  • Daily need coverage for copper for sesame is 445% higher.
  • Sesame contains 39 times more zinc than marinara sauce. While sesame contains 7.75mg of zinc, marinara sauce contains only 0.2mg.

Seeds, sesame seeds, whole, dried and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium are the varieties used in this article.

Infographic

Sesame vs Marinara sauce 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
10
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +1850%
Contains more CalciumCalcium +3511.1%
Contains more PotassiumPotassium +46.7%
Contains more IronIron +1765.4%
Contains more CopperCopper +4939.5%
Contains more ZincZinc +3775%
Contains more PhosphorusPhosphorus +1750%
Contains less SodiumSodium -63.3%
Contains more ManganeseManganese +1695.6%
Contains more SeleniumSelenium +3027.3%

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
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +3195.8%
Contains more Vitamin B2Vitamin B2 +304.9%
Contains more Vitamin B3Vitamin B3 +15.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +356.6%
Contains more FolateFolate +646.2%
Contains more CholineCholine +86.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +860%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Marinara sauce DV% diff.
Copper 4.082mg 0.081mg 445%
Iron 14.55mg 0.78mg 172%
Polyunsaturated fat 21.773g 0.508g 142%
Manganese 2.46mg 0.137mg 101%
Calcium 975mg 27mg 95%
Phosphorus 629mg 34mg 85%
Magnesium 351mg 18mg 79%
Fats 49.67g 1.48g 74%
Zinc 7.75mg 0.2mg 69%
Vitamin B1 0.791mg 0.024mg 64%
Selenium 34.4µg 1.1µg 61%
Vitamin B6 0.79mg 0.173mg 47%
Monounsaturated fat 18.759g 0.377g 46%
Fiber 11.8g 1.8g 40%
Protein 17.73g 1.41g 33%
Saturated fat 6.957g 0.17g 31%
Calories 573kcal 51kcal 26%
Folate 97µg 13µg 21%
Vitamin E 0.25mg 2.4mg 14%
Vitamin B2 0.247mg 0.061mg 14%
Vitamin K 0µg 13.9µg 12%
Carbs 23.45g 8.06g 5%
Vitamin A 0µg 33µg 4%
Vitamin B3 4.515mg 3.917mg 4%
Potassium 468mg 319mg 4%
Choline 25.6mg 13.7mg 2%
Vitamin C 0mg 2mg 2%
Vitamin B5 0.05mg 1%
Cholesterol 0mg 2mg 1%
Sodium 11mg 30mg 1%
Net carbs 11.65g 6.26g N/A
Sugar 0.3g 5.5g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +1157.4%
Contains more FatsFats +3256.1%
Contains more CarbsCarbs +190.9%
Contains more OtherOther +168.7%
Contains more WaterWater +1763.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +4875.9%
Contains more Poly. FatPolyunsaturated fat +4186%
Contains less Sat. FatSaturated fat -97.6%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.