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  6. Sesame vs. Pastry

Sesame vs. Pastry — In-Depth Nutrition Comparison

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Significant differences between Sesame and Pastry

  • The amount of Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Zinc, Vitamin B6, Fiber, and Vitamin B1 in Sesame is higher than in Pastry.
  • Sesame covers your daily Copper needs 441% more than Pastry.
  • Pastry has 98 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Pastry has 10mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Puff pastry, frozen, ready-to-bake.

Infographic

Sesame vs Pastry 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
10
:
0
Pastry
Pastry
Contains more Calcium +9650%
Contains more Iron +468.4%
Contains more Magnesium +2093.8%
Contains more Phosphorus +948.3%
Contains more Potassium +667.2%
Contains less Sodium -95.6%
Contains more Zinc +1362.3%
Contains more Copper +3480.7%
Contains more Manganese +404.1%
Contains more Selenium +42.1%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Contains more Calcium +9650%
Contains more Iron +468.4%
Contains more Magnesium +2093.8%
Contains more Phosphorus +948.3%
Contains more Potassium +667.2%
Contains less Sodium -95.6%
Contains more Zinc +1362.3%
Contains more Copper +3480.7%
Contains more Manganese +404.1%
Contains more Selenium +42.1%

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
:
3
Pastry
Pastry
Contains more Vitamin A +800%
Contains more Vitamin B1 +98.7%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +3661.9%
Contains more Folate +24.4%
Contains more Vitamin E +116%
Contains more Vitamin B2 +14.6%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.168
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%
Pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
Contains more Vitamin A +800%
Contains more Vitamin B1 +98.7%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +3661.9%
Contains more Folate +24.4%
Contains more Vitamin E +116%
Contains more Vitamin B2 +14.6%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.168

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Pastry
Pastry
Contains more Protein +142.9%
Contains more Fats +30.4%
Contains more Other +346%
Contains more Carbs +92.3%
Contains more Water +81.2%
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
Pastry
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more Protein +142.9%
Contains more Fats +30.4%
Contains more Other +346%
Contains more Carbs +92.3%
Contains more Water +81.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Pastry
Pastry
Contains less Saturated Fat -27.9%
Contains more Polyunsaturated fat +344.9%
Contains more Monounsaturated Fat +15.1%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Pastry
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Contains less Saturated Fat -27.9%
Contains more Polyunsaturated fat +344.9%
Contains more Monounsaturated Fat +15.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Pastry Opinion
Net carbs 11.65g 43.6g Pastry
Protein 17.73g 7.3g Sesame
Fats 49.67g 38.1g Sesame
Carbs 23.45g 45.1g Pastry
Calories 573kcal 551kcal Sesame
Sugar 0.3g 0.74g Sesame
Fiber 11.8g 1.5g Sesame
Calcium 975mg 10mg Sesame
Iron 14.55mg 2.56mg Sesame
Magnesium 351mg 16mg Sesame
Phosphorus 629mg 60mg Sesame
Potassium 468mg 61mg Sesame
Sodium 11mg 249mg Sesame
Zinc 7.75mg 0.53mg Sesame
Copper 4.082mg 0.114mg Sesame
Manganese 2.46mg 0.488mg Sesame
Selenium 34.4µg 24.2µg Sesame
Vitamin A 9IU 1IU Sesame
Vitamin E 0.25mg 0.54mg Pastry
Vitamin B1 0.791mg 0.398mg Sesame
Vitamin B2 0.247mg 0.283mg Pastry
Vitamin B3 4.515mg 4.168mg Sesame
Vitamin B5 0.05mg 0mg Sesame
Vitamin B6 0.79mg 0.021mg Sesame
Folate 97µg 78µg Sesame
Vitamin K 0µg 16.1µg Pastry
Tryptophan 0.388mg 0.085mg Sesame
Threonine 0.736mg 0.196mg Sesame
Isoleucine 0.763mg 0.272mg Sesame
Leucine 1.358mg 0.508mg Sesame
Lysine 0.569mg 0.142mg Sesame
Methionine 0.586mg 0.129mg Sesame
Phenylalanine 0.94mg 0.362mg Sesame
Valine 0.99mg 0.308mg Sesame
Histidine 0.522mg 0.156mg Sesame
Saturated Fat 6.957g 9.643g Sesame
Monounsaturated Fat 18.759g 21.597g Pastry
Polyunsaturated fat 21.773g 4.894g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Pastry
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
30%
Pastry
Minerals Daily Need Coverage Score
348%
Sesame
42%
Pastry

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 238mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 2.686g)
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 glycemic index?
Pastry
Pastry is lower in glycemic index (difference - 59)
Which food is cheaper?
Pastry
Pastry 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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.