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  6. Sesame vs. Summer squash

Sesame vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between sesame and summer squash

  • Summer squash contains less copper, iron, manganese, calcium, phosphorus, magnesium, zinc, selenium, vitamin B1, and vitamin B6 than sesame.
  • Daily need coverage for copper for sesame is 448% higher.
  • Summer squash has 172 times less selenium than sesame. Sesame has 34.4µg of selenium, while summer squash has 0.2µg.

Food types used in this article are Seeds, sesame seeds, whole, dried and Squash, summer, all varieties, raw.

Infographic

Sesame vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +1964.7%
Contains more CalciumCalcium +6400%
Contains more PotassiumPotassium +78.6%
Contains more IronIron +4057.1%
Contains more CopperCopper +7903.9%
Contains more ZincZinc +2572.4%
Contains more PhosphorusPhosphorus +1555.3%
Contains more ManganeseManganese +1305.7%
Contains more SeleniumSelenium +17100%
Contains less SodiumSodium -81.8%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +1547.9%
Contains more Vitamin B2Vitamin B2 +73.9%
Contains more Vitamin B3Vitamin B3 +827.1%
Contains more Vitamin B6Vitamin B6 +262.4%
Contains more FolateFolate +234.5%
Contains more CholineCholine +282.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +210%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Summer squash DV% diff.
Copper 4.082mg 0.051mg 448%
Iron 14.55mg 0.35mg 178%
Polyunsaturated fat 21.773g 0.089g 145%
Manganese 2.46mg 0.175mg 99%
Calcium 975mg 15mg 96%
Phosphorus 629mg 38mg 84%
Magnesium 351mg 17mg 80%
Fats 49.67g 0.18g 76%
Zinc 7.75mg 0.29mg 68%
Vitamin B1 0.791mg 0.048mg 62%
Selenium 34.4µg 0.2µg 62%
Monounsaturated fat 18.759g 0.016g 47%
Vitamin B6 0.79mg 0.218mg 44%
Fiber 11.8g 1.1g 43%
Protein 17.73g 1.21g 33%
Saturated fat 6.957g 0.044g 31%
Calories 573kcal 16kcal 28%
Vitamin B3 4.515mg 0.487mg 25%
Vitamin C 0mg 17mg 19%
Folate 97µg 29µg 17%
Vitamin B2 0.247mg 0.142mg 8%
Carbs 23.45g 3.35g 7%
Potassium 468mg 262mg 6%
Vitamin K 0µg 3µg 3%
Choline 25.6mg 6.7mg 3%
Vitamin B5 0.05mg 0.155mg 2%
Vitamin E 0.25mg 0.12mg 1%
Vitamin A 0µg 10µg 1%
Fructose 0.95g 1%
Net carbs 11.65g 2.25g N/A
Sugar 0.3g 2.2g N/A
Sodium 11mg 2mg 0%
Tryptophan 0.388mg 0.011mg 0%
Threonine 0.736mg 0.028mg 0%
Isoleucine 0.763mg 0.042mg 0%
Leucine 1.358mg 0.069mg 0%
Lysine 0.569mg 0.065mg 0%
Methionine 0.586mg 0.017mg 0%
Phenylalanine 0.94mg 0.041mg 0%
Valine 0.99mg 0.053mg 0%
Histidine 0.522mg 0.025mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1365.3%
Contains more FatsFats +27494.4%
Contains more CarbsCarbs +600%
Contains more OtherOther +619.4%
Contains more WaterWater +1917.9%

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% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +117143.8%
Contains more Poly. FatPolyunsaturated fat +24364%
Contains less Sat. FatSaturated fat -99.4%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.