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  6. Sesame vs. Seeds, sunflower seed kernels from shell, dry roasted, with salt added

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

Sesame vs Seeds, sunflower seed kernels from shell, dry roasted, with salt added 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
Sesame
7
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 92% 21% 75% 143% 610% 144% 495% 784% 275% 433%
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.
Sesame
Sesame
1
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 4.7% 0% 522% 0% 27% 57% 132% 423% 186% 0% 6.8% 178% 30%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.246mg
~equal in Vitamin B6 ~0.804mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Seeds, sunflower seed kernels from shell, dry roasted, with salt added 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
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
19% 50% 15% 14%
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
Sesame
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
11% 20% 69%
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%

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. Seeds, sunflower seed kernels from shell, dry roasted, with salt added - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169417/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.