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Sesame vs. Puff pastry — In-Depth Nutrition Comparison

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The main differences between sesame and puff pastry

  • Puff pastry contains less copper, iron, calcium, manganese, phosphorus, magnesium, zinc, vitamin B6, fiber, and vitamin B1 than sesame.
  • Daily need coverage for copper for sesame is 441% higher.
  • Puff pastry has 98 times less calcium than sesame. Sesame has 975mg of calcium, while puff pastry has 10mg.

Food types used in this article are Seeds, sesame seeds, whole, dried and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Sesame vs Puff pastry 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
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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +2093.8%
Contains more CalciumCalcium +9650%
Contains more PotassiumPotassium +654.8%
Contains more IronIron +459.6%
Contains more CopperCopper +3449.6%
Contains more ZincZinc +1335.2%
Contains more PhosphorusPhosphorus +948.3%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +397%
Contains more SeleniumSelenium +40.4%

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
6
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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin B1Vitamin B1 +144.9%
Contains more Vitamin B3Vitamin B3 +18.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +4057.9%
Contains more FolateFolate +76.4%
Contains more CholineCholine +312.9%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.258mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
3
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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +139.6%
Contains more FatsFats +29%
Contains more OtherOther +346%
Contains more CarbsCarbs +94.9%
Contains more WaterWater +57.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
1
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains more Mono. FatMonounsaturated fat +112.5%
Contains less Sat. FatSaturated fat -20.9%
~equal in Polyunsaturated fat ~22.228g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Puff pastry DV% diff.
Copper 4.082mg 0.115mg 441%
Iron 14.55mg 2.6mg 149%
Calcium 975mg 10mg 97%
Manganese 2.46mg 0.495mg 85%
Phosphorus 629mg 60mg 81%
Magnesium 351mg 16mg 80%
Zinc 7.75mg 0.54mg 66%
Vitamin B6 0.79mg 0.019mg 59%
Fiber 11.8g 1.5g 41%
Vitamin B1 0.791mg 0.323mg 39%
Monounsaturated fat 18.759g 8.828g 25%
Protein 17.73g 7.4g 21%
Selenium 34.4µg 24.5µg 18%
Fats 49.67g 38.5g 17%
Vitamin K 0µg 16.3µg 14%
Potassium 468mg 62mg 12%
Folate 97µg 55µg 11%
Sodium 11mg 253mg 11%
Saturated fat 6.957g 5.502g 7%
Carbs 23.45g 45.7g 7%
Choline 25.6mg 6.2mg 4%
Vitamin B3 4.515mg 3.8mg 4%
Polyunsaturated fat 21.773g 22.228g 3%
Vitamin E 0.25mg 0.55mg 2%
Calories 573kcal 558kcal 1%
Vitamin B2 0.247mg 0.258mg 1%
Vitamin B5 0.05mg 0mg 1%
Net carbs 11.65g 44.2g N/A
Sugar 0.3g 0.75g N/A
Tryptophan 0.388mg 0.086mg 0%
Threonine 0.736mg 0.198mg 0%
Isoleucine 0.763mg 0.275mg 0%
Leucine 1.358mg 0.514mg 0%
Lysine 0.569mg 0.144mg 0%
Methionine 0.586mg 0.131mg 0%
Phenylalanine 0.94mg 0.367mg 0%
Valine 0.99mg 0.312mg 0%
Histidine 0.522mg 0.158mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Puff pastry
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
24%
Puff pastry
Minerals Daily Need Coverage Score
348%
Sesame
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 242mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Puff pastry
Puff pastry is lower in Saturated fat (difference - 1.455g)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 56)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.