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  6. Sesame vs. Sauerkraut

Sesame vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between sesame and sauerkraut

  • Sauerkraut has less copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6.
  • Sesame's daily need coverage for copper is 443% more.
  • Sesame has 57 times more selenium than sauerkraut. Sesame has 34.4µg of selenium, while sauerkraut has 0.6µg.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Sauerkraut, canned, solids, and liquids.

Infographic

Sesame vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +3150%
Contains more PotassiumPotassium +175.3%
Contains more IronIron +889.8%
Contains more CopperCopper +4152.1%
Contains more ZincZinc +3978.9%
Contains more PhosphorusPhosphorus +3045%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1529.1%
Contains more SeleniumSelenium +5633.3%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin B1Vitamin B1 +3666.7%
Contains more Vitamin B2Vitamin B2 +1022.7%
Contains more Vitamin B3Vitamin B3 +3057.3%
Contains more Vitamin B6Vitamin B6 +507.7%
Contains more FolateFolate +304.2%
Contains more CholineCholine +146.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +86%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Sauerkraut DV% diff.
Copper 4.082mg 0.096mg 443%
Iron 14.55mg 1.47mg 164%
Polyunsaturated fat 21.773g 0.067g 145%
Manganese 2.46mg 0.151mg 100%
Calcium 975mg 30mg 95%
Phosphorus 629mg 20mg 87%
Magnesium 351mg 13mg 80%
Fats 49.67g 0.14g 76%
Zinc 7.75mg 0.19mg 69%
Vitamin B1 0.791mg 0.021mg 64%
Selenium 34.4µg 0.6µg 61%
Vitamin B6 0.79mg 0.13mg 51%
Monounsaturated fat 18.759g 0.013g 47%
Fiber 11.8g 2.9g 36%
Protein 17.73g 0.91g 34%
Saturated fat 6.957g 0.034g 31%
Calories 573kcal 19kcal 28%
Sodium 11mg 661mg 28%
Vitamin B3 4.515mg 0.143mg 27%
Folate 97µg 24µg 18%
Vitamin B2 0.247mg 0.022mg 17%
Vitamin C 0mg 14.7mg 16%
Vitamin K 0µg 13µg 11%
Potassium 468mg 170mg 9%
Carbs 23.45g 4.28g 6%
Choline 25.6mg 10.4mg 3%
Vitamin E 0.25mg 0.14mg 1%
Vitamin B5 0.05mg 0.093mg 1%
Net carbs 11.65g 1.38g N/A
Sugar 0.3g 1.78g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.388mg 0.008mg 0%
Threonine 0.736mg 0.025mg 0%
Isoleucine 0.763mg 0.021mg 0%
Leucine 1.358mg 0.029mg 0%
Lysine 0.569mg 0.031mg 0%
Methionine 0.586mg 0.009mg 0%
Phenylalanine 0.94mg 0.023mg 0%
Valine 0.99mg 0.03mg 0%
Histidine 0.522mg 0.016mg 0%
Fructose 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +1848.4%
Contains more FatsFats +35378.6%
Contains more CarbsCarbs +447.9%
Contains more OtherOther +107.4%
Contains more WaterWater +1872.7%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +144200%
Contains more Poly. FatPolyunsaturated fat +32397%
Contains less Sat. FatSaturated fat -99.5%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.