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  6. Sesame vs. Sun-dried tomato

Sesame vs. Sun-dried tomato — In-Depth Nutrition Comparison

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How are sesame and sun-dried tomato different?

  • Sesame is higher in copper, iron, calcium, manganese, phosphorus, magnesium, zinc, selenium, and vitamin B1; however, sun-dried tomato is richer in vitamin C.
  • Daily need coverage for copper for sesame is 401% higher.
  • Sesame contains 21 times more calcium than sun-dried tomato. While sesame contains 975mg of calcium, sun-dried tomato contains only 47mg.

Seeds, sesame seeds, whole, dried and Tomatoes, sun-dried, packed in oil, drained are the varieties used in this article.

Infographic

Sesame vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +1974.5%
Contains more IronIron +442.9%
Contains more CopperCopper +763%
Contains more ZincZinc +893.6%
Contains more PhosphorusPhosphorus +352.5%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +427.9%
Contains more SeleniumSelenium +1046.7%
Contains more PotassiumPotassium +234.4%

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
6
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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +309.8%
Contains more Vitamin B3Vitamin B3 +24.4%
Contains more Vitamin B6Vitamin B6 +147.6%
Contains more FolateFolate +321.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +55.1%
Contains more Vitamin B5Vitamin B5 +858%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Sun-dried tomato DV% diff.
Copper 4.082mg 0.473mg 401%
Iron 14.55mg 2.68mg 148%
Polyunsaturated fat 21.773g 2.06g 131%
Vitamin C 0mg 101.8mg 113%
Calcium 975mg 47mg 93%
Manganese 2.46mg 0.466mg 87%
Phosphorus 629mg 139mg 70%
Magnesium 351mg 81mg 64%
Zinc 7.75mg 0.78mg 63%
Selenium 34.4µg 3µg 57%
Fats 49.67g 14.08g 55%
Vitamin B1 0.791mg 0.193mg 50%
Vitamin B6 0.79mg 0.319mg 36%
Potassium 468mg 1565mg 32%
Monounsaturated fat 18.759g 8.663g 25%
Protein 17.73g 5.06g 25%
Fiber 11.8g 5.8g 24%
Saturated fat 6.957g 1.893g 23%
Folate 97µg 23µg 19%
Calories 573kcal 213kcal 18%
Sodium 11mg 266mg 11%
Vitamin B2 0.247mg 0.383mg 10%
Vitamin B5 0.05mg 0.479mg 9%
Vitamin A 0µg 64µg 7%
Vitamin B3 4.515mg 3.63mg 6%
Choline 25.6mg 5%
Vitamin E 0.25mg 2%
Net carbs 11.65g 17.53g N/A
Carbs 23.45g 23.33g 0%
Sugar 0.3g N/A
Tryptophan 0.388mg 0.037mg 0%
Threonine 0.736mg 0.128mg 0%
Isoleucine 0.763mg 0.121mg 0%
Leucine 1.358mg 0.185mg 0%
Lysine 0.569mg 0.186mg 0%
Methionine 0.586mg 0.044mg 0%
Phenylalanine 0.94mg 0.131mg 0%
Valine 0.99mg 0.13mg 0%
Histidine 0.522mg 0.077mg 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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +250.4%
Contains more FatsFats +252.8%
Contains more OtherOther +20.5%
Contains more WaterWater +1047.8%
~equal in Carbs ~23.33g

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains more Mono. FatMonounsaturated fat +116.5%
Contains more Poly. FatPolyunsaturated fat +956.9%
Contains less Sat. FatSaturated fat -72.8%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.