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  6. Sesame vs. Soy sauce

Sesame vs. Soy sauce — In-Depth Nutrition Comparison

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What are the main differences between sesame and soy sauce?

  • Soy sauce has less copper, iron, calcium, phosphorus, magnesium, vitamin B1, manganese, zinc, and selenium than sesame.
  • Sesame's daily need coverage for copper is 449% higher.
  • Sesame has 69 times more selenium than soy sauce. Sesame has 34.4µg of selenium, while soy sauce has 0.5µg.
  • Sesame contains less sodium.

We used Seeds, sesame seeds, whole, dried and Soy sauce made from soy and wheat (shoyu) types in this comparison.

Infographic

Sesame vs Soy sauce 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
9
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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more MagnesiumMagnesium +374.3%
Contains more CalciumCalcium +2854.5%
Contains more IronIron +903.4%
Contains more CopperCopper +9393%
Contains more ZincZinc +790.8%
Contains more PhosphorusPhosphorus +278.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +141.7%
Contains more SeleniumSelenium +6780%
~equal in Potassium ~435mg

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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2297%
Contains more Vitamin B2Vitamin B2 +49.7%
Contains more Vitamin B3Vitamin B3 +105.6%
Contains more Vitamin B6Vitamin B6 +433.8%
Contains more FolateFolate +592.9%
Contains more CholineCholine +39.9%
Contains more Vitamin B5Vitamin B5 +494%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Soy sauce DV% diff.
Copper 4.082mg 0.043mg 449%
Sodium 11mg 5493mg 238%
Iron 14.55mg 1.45mg 164%
Polyunsaturated fat 21.773g 0.263g 143%
Calcium 975mg 33mg 94%
Fats 49.67g 0.57g 76%
Magnesium 351mg 74mg 66%
Phosphorus 629mg 166mg 66%
Vitamin B1 0.791mg 0.033mg 63%
Manganese 2.46mg 1.018mg 63%
Zinc 7.75mg 0.87mg 63%
Selenium 34.4µg 0.5µg 62%
Vitamin B6 0.79mg 0.148mg 49%
Monounsaturated fat 18.759g 0.088g 47%
Fiber 11.8g 0.8g 44%
Saturated fat 6.957g 0.073g 31%
Calories 573kcal 53kcal 26%
Folate 97µg 14µg 21%
Protein 17.73g 8.14g 19%
Vitamin B3 4.515mg 2.196mg 14%
Carbs 23.45g 4.93g 6%
Vitamin B2 0.247mg 0.165mg 6%
Vitamin B5 0.05mg 0.297mg 5%
Vitamin E 0.25mg 0mg 2%
Choline 25.6mg 18.3mg 1%
Potassium 468mg 435mg 1%
Net carbs 11.65g 4.13g N/A
Sugar 0.3g 0.4g N/A
Tryptophan 0.388mg 0.096mg 0%
Threonine 0.736mg 0.271mg 0%
Isoleucine 0.763mg 0.318mg 0%
Leucine 1.358mg 0.537mg 0%
Lysine 0.569mg 0.381mg 0%
Methionine 0.586mg 0.097mg 0%
Phenylalanine 0.94mg 0.353mg 0%
Valine 0.99mg 0.332mg 0%
Histidine 0.522mg 0.174mg 0%

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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +117.8%
Contains more FatsFats +8614%
Contains more CarbsCarbs +375.7%
Contains more WaterWater +1417.1%
Contains more OtherOther +241%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +21217%
Contains more Poly. FatPolyunsaturated fat +8178.7%
Contains less Sat. FatSaturated fat -99%

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.