Sesame vs. Seeds, sunflower seed kernels from shell, dry roasted, with salt added — In-Depth Nutrition Comparison
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How are sesame and seeds, sunflower seed kernels from shell, dry roasted, with salt added different?
- Sesame is higher in copper, iron, calcium, vitamin B1, and magnesium; however, seeds, sunflower seed kernels from shell, dry roasted, with salt added is richer in vitamin E, vitamin B5, selenium, and phosphorus.
- Daily need coverage for sodium for seeds, sunflower seed kernels from shell, dry roasted, with salt added is 261% higher.
- Sesame contains 14 times more calcium than seeds, sunflower seed kernels from shell, dry roasted, with salt added. While sesame contains 975mg of calcium, seeds, sunflower seed kernels from shell, dry roasted, with salt added contains only 70mg.
- Sesame has less sodium.
Seeds, sesame seeds, whole, dried and Seeds, sunflower seed kernels from shell, dry roasted, with salt added are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +172.1% |
| Contains more CalciumCalcium | +1292.9% |
| Contains more IronIron | +282.9% |
| Contains more CopperCopper | +123.1% |
| Contains more ZincZinc | +46.5% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +16.6% |
| Contains more PotassiumPotassium | +81.6% |
| Contains more PhosphorusPhosphorus | +83.6% |
| Contains more SeleniumSelenium | +130.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +646.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +10340% |
| Contains more Vitamin B3Vitamin B3 | +56% |
| Contains more Vitamin B5Vitamin B5 | +13984% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +144.3% |
| Contains more CholineCholine | +115.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
Protein:
19.33 g
Fats:
49.8 g
Carbs:
15.31 g
Water:
1.2 g
Other:
14.36 g
| Contains more CarbsCarbs | +53.2% |
| Contains more WaterWater | +290.8% |
| Contains more OtherOther | +222% |
~equal in
Protein
~19.33g
~equal in
Fats
~49.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.957 g
Monounsaturated fat:
Mono. Fat
18.759 g
Polyunsaturated fat:
Poly. Fat
21.773 g
Saturated fat:
Sat. Fat
5.219 g
Monounsaturated fat:
Mono. Fat
9.505 g
Polyunsaturated fat:
Poly. Fat
32.884 g
| Contains more Mono. FatMonounsaturated fat | +97.4% |
| Contains less Sat. FatSaturated fat | -25% |
| Contains more Poly. FatPolyunsaturated fat | +51% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 11mg | 6008mg | 261% |
| Copper | 4.082mg | 1.83mg | 250% |
| Vitamin E | 0.25mg | 26.1mg | 172% |
| Vitamin B5 | 0.05mg | 7.042mg | 140% |
| Iron | 14.55mg | 3.8mg | 134% |
| Calcium | 975mg | 70mg | 91% |
| Selenium | 34.4µg | 79.3µg | 82% |
| Phosphorus | 629mg | 1155mg | 75% |
| Polyunsaturated fat | 21.773g | 32.884g | 74% |
| Vitamin B1 | 0.791mg | 0.106mg | 57% |
| Magnesium | 351mg | 129mg | 53% |
| Folate | 97µg | 237µg | 35% |
| Monounsaturated fat | 18.759g | 9.505g | 23% |
| Zinc | 7.75mg | 5.29mg | 22% |
| Vitamin B3 | 4.515mg | 7.042mg | 16% |
| Manganese | 2.46mg | 2.11mg | 15% |
| Fiber | 11.8g | 9g | 11% |
| Potassium | 468mg | 850mg | 11% |
| Saturated fat | 6.957g | 5.219g | 8% |
| Choline | 25.6mg | 55.1mg | 5% |
| Carbs | 23.45g | 15.31g | 3% |
| Protein | 17.73g | 19.33g | 3% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Calories | 573kcal | 546kcal | 1% |
| Vitamin B6 | 0.79mg | 0.804mg | 1% |
| Fats | 49.67g | 49.8g | 0% |
| Net carbs | 11.65g | 6.31g | N/A |
| Sugar | 0.3g | 2.73g | N/A |
| Vitamin B2 | 0.247mg | 0.246mg | 0% |
| Tryptophan | 0.388mg | 0.295mg | 0% |
| Threonine | 0.736mg | 0.788mg | 0% |
| Isoleucine | 0.763mg | 0.967mg | 0% |
| Leucine | 1.358mg | 1.408mg | 0% |
| Lysine | 0.569mg | 0.795mg | 0% |
| Methionine | 0.586mg | 0.42mg | 0% |
| Phenylalanine | 0.94mg | 0.992mg | 0% |
| Valine | 0.99mg | 1.116mg | 0% |
| Histidine | 0.522mg | 0.536mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
120%
Minerals Daily Need Coverage Score
348%
307%
Comparison summary
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Sesame contains less Sodium (difference - 5997mg)
Which food is lower in Saturated fat?
Seeds, sunflower seed kernels from shell, dry roasted, with salt added is lower in Saturated fat (difference - 1.738g)
Which food is lower in glycemic index?
Seeds, sunflower seed kernels from shell, dry roasted, with salt added is lower in glycemic index (difference - 0)
Which food is cheaper?
Seeds, sunflower seed kernels from shell, dry roasted, with salt added is cheaper (difference - $4)
Which food is richer in vitamins?
Seeds, sunflower seed kernels from shell, dry roasted, with salt added is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.