Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sesame
  5. Compare
  6. Sesame vs. Saltine cracker (includes oyster, soda, soup)

Sesame vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

Compare

Differences between sesame and saltine cracker (includes oyster, soda, soup)

  • Saltine cracker (includes oyster, soda, soup) contains less copper, iron, calcium, magnesium, manganese, phosphorus, zinc, vitamin B6, and selenium than sesame.
  • Sesame's daily need coverage for copper is 438% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 51 times less calcium than sesame. Sesame contains 975mg of calcium, while saltine cracker (includes oyster, soda, soup) contains 19mg.
  • The amount of sodium in sesame is lower.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Crackers, saltines (includes oyster, soda, soup).

Infographic

Sesame vs Saltine cracker (includes oyster, soda, soup) 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
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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +1426.1%
Contains more CalciumCalcium +5031.6%
Contains more PotassiumPotassium +207.9%
Contains more IronIron +161.2%
Contains more CopperCopper +2836.7%
Contains more ZincZinc +1023.2%
Contains more PhosphorusPhosphorus +516.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +258.6%
Contains more SeleniumSelenium +234%

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
3
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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B6Vitamin B6 +818.6%
Contains more CholineCholine +53.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin B2Vitamin B2 +97.2%
Contains more Vitamin B3Vitamin B3 +42.7%
Contains more Vitamin B5Vitamin B5 +972%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +38.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +87.4%
Contains more FatsFats +474.9%
Contains more OtherOther +59.3%
Contains more CarbsCarbs +215.8%
~equal in Water ~5.05g

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains more Mono. FatMonounsaturated fat +844.6%
Contains more Poly. FatPolyunsaturated fat +350.3%
Contains less Sat. FatSaturated fat -76.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Saltine cracker (includes oyster, soda, soup)
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sesame Saltine cracker (includes oyster, soda, soup) DV% diff.
Copper 4.082mg 0.139mg 438%
Polyunsaturated fat 21.773g 4.835g 113%
Iron 14.55mg 5.57mg 112%
Calcium 975mg 19mg 96%
Magnesium 351mg 23mg 78%
Manganese 2.46mg 0.686mg 77%
Phosphorus 629mg 102mg 75%
Zinc 7.75mg 0.69mg 64%
Fats 49.67g 8.64g 63%
Vitamin B6 0.79mg 0.086mg 54%
Selenium 34.4µg 10.3µg 44%
Monounsaturated fat 18.759g 1.986g 42%
Sodium 11mg 941mg 40%
Fiber 11.8g 2.8g 36%
Starch 67.83g 28%
Saturated fat 6.957g 1.653g 24%
Vitamin K 0µg 25.4µg 21%
Vitamin B2 0.247mg 0.487mg 18%
Protein 17.73g 9.46g 17%
Carbs 23.45g 74.05g 17%
Vitamin B3 4.515mg 6.442mg 12%
Vitamin B5 0.05mg 0.536mg 10%
Potassium 468mg 152mg 9%
Folate 97µg 134µg 9%
Calories 573kcal 418kcal 8%
Vitamin B1 0.791mg 0.702mg 7%
Vitamin E 0.25mg 1.15mg 6%
Vitamin B12 0µg 0.09µg 4%
Choline 25.6mg 16.7mg 2%
Net carbs 11.65g 71.25g N/A
Sugar 0.3g 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.167g N/A
Tryptophan 0.388mg 0.116mg 0%
Threonine 0.736mg 0.268mg 0%
Isoleucine 0.763mg 0.333mg 0%
Leucine 1.358mg 0.652mg 0%
Lysine 0.569mg 0.172mg 0%
Methionine 0.586mg 0.147mg 0%
Phenylalanine 0.94mg 0.45mg 0%
Valine 0.99mg 0.399mg 0%
Histidine 0.522mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Saltine cracker (includes oyster, soda, soup)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
348%
Sesame
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 930mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Saturated fat (difference - 5.304g)
Which food is lower in glycemic index?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in glycemic index (difference - 74)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $1.6)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.