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  6. Sesame vs. Soy milk

Sesame vs. Soy milk — In-Depth Nutrition Comparison

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Summary of differences between Sesame and Soy milk

  • The amount of Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Vitamin B1, Vitamin B6, and Selenium in Sesame is higher than in Soy milk.
  • Sesame covers your daily need of Copper 439% more than Soy milk.
  • Sesame contains 65 times more Zinc than Soy milk. While Sesame contains 7.75mg of Zinc, Soy milk contains only 0.12mg.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Soymilk, original and vanilla, unfortified.

Infographic

Sesame vs Soy milk 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
:
0
Soy milk
Soy milk
Contains more Calcium +3800%
Contains more Iron +2173.4%
Contains more Magnesium +1304%
Contains more Phosphorus +1109.6%
Contains more Potassium +296.6%
Contains less Sodium -78.4%
Contains more Zinc +6358.3%
Contains more Copper +3089.1%
Contains more Manganese +1003.1%
Contains more Selenium +616.7%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Calcium +3800%
Contains more Iron +2173.4%
Contains more Magnesium +1304%
Contains more Phosphorus +1109.6%
Contains more Potassium +296.6%
Contains less Sodium -78.4%
Contains more Zinc +6358.3%
Contains more Copper +3089.1%
Contains more Manganese +1003.1%
Contains more Selenium +616.7%

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
:
2
Soy milk
Soy milk
Contains more Vitamin A +200%
Contains more Vitamin E +127.3%
Contains more Vitamin B1 +1218.3%
Contains more Vitamin B2 +258%
Contains more Vitamin B3 +780.1%
Contains more Vitamin B6 +926%
Contains more Folate +438.9%
Contains more Vitamin B5 +646%
Contains more Vitamin K +∞%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin A +200%
Contains more Vitamin E +127.3%
Contains more Vitamin B1 +1218.3%
Contains more Vitamin B2 +258%
Contains more Vitamin B3 +780.1%
Contains more Vitamin B6 +926%
Contains more Folate +438.9%
Contains more Vitamin B5 +646%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Soy milk
Soy milk
Contains more Protein +442.2%
Contains more Fats +2738.3%
Contains more Carbs +273.4%
Contains more Other +586.2%
Contains more Water +1777.4%
Sesame
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
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Protein +442.2%
Contains more Fats +2738.3%
Contains more Carbs +273.4%
Contains more Other +586.2%
Contains more Water +1777.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Soy milk
Soy milk
Contains more Monounsaturated Fat +4578.1%
Contains more Polyunsaturated fat +2165.7%
Contains less Saturated Fat -97.1%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains more Monounsaturated Fat +4578.1%
Contains more Polyunsaturated fat +2165.7%
Contains less Saturated Fat -97.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Soy milk
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sesame Soy milk Opinion
Net carbs 11.65g 5.68g Sesame
Protein 17.73g 3.27g Sesame
Fats 49.67g 1.75g Sesame
Carbs 23.45g 6.28g Sesame
Calories 573kcal 54kcal Sesame
Sugar 0.3g 3.99g Sesame
Fiber 11.8g 0.6g Sesame
Calcium 975mg 25mg Sesame
Iron 14.55mg 0.64mg Sesame
Magnesium 351mg 25mg Sesame
Phosphorus 629mg 52mg Sesame
Potassium 468mg 118mg Sesame
Sodium 11mg 51mg Sesame
Zinc 7.75mg 0.12mg Sesame
Copper 4.082mg 0.128mg Sesame
Manganese 2.46mg 0.223mg Sesame
Selenium 34.4µg 4.8µg Sesame
Vitamin A 9IU 3IU Sesame
Vitamin E 0.25mg 0.11mg Sesame
Vitamin B1 0.791mg 0.06mg Sesame
Vitamin B2 0.247mg 0.069mg Sesame
Vitamin B3 4.515mg 0.513mg Sesame
Vitamin B5 0.05mg 0.373mg Soy milk
Vitamin B6 0.79mg 0.077mg Sesame
Folate 97µg 18µg Sesame
Vitamin K 0µg 3µg Soy milk
Tryptophan 0.388mg 0.038mg Sesame
Threonine 0.736mg 0.108mg Sesame
Isoleucine 0.763mg 0.114mg Sesame
Leucine 1.358mg 0.186mg Sesame
Lysine 0.569mg 0.131mg Sesame
Methionine 0.586mg 0.027mg Sesame
Phenylalanine 0.94mg 0.113mg Sesame
Valine 0.99mg 0.117mg Sesame
Histidine 0.522mg 0.061mg Sesame
Saturated Fat 6.957g 0.205g Soy milk
Monounsaturated Fat 18.759g 0.401g Sesame
Polyunsaturated fat 21.773g 0.961g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
50%
Sesame
9%
Soy milk
Minerals Daily Need Coverage Score
348%
Sesame
19%
Soy milk

Comparison summary

Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 6.752g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 37)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $2.2)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 3.69g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 40mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame 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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.