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  6. Sesame vs. Sunflower oil

Sesame vs. Sunflower oil — In-Depth Nutrition Comparison

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How are Sesame and Sunflower oil different?

  • Sesame is richer in Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Vitamin B1, and Selenium, while Sunflower oil is higher in Vitamin E .
  • Sesame covers your daily need of Copper 454% more than Sunflower oil.

Seeds, sesame seeds, whole, dried and Oil, sunflower, linoleic, (partially hydrogenated) types were used in this article.

Infographic

Sesame vs Sunflower oil 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
:
1
Sunflower oil
Sunflower oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Sunflower oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
8
:
2
Sunflower oil
Sunflower oil
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +16332%
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%
Sunflower oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 822% 0% 0% 0% 0% 0% 0% 0% 0% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +16332%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Sunflower oil
Sunflower oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +101.3%
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
Sunflower oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +101.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
1
:
2
Sunflower oil
Sunflower oil
Contains less Saturated Fat -46.5%
Contains more Monounsaturated Fat +146.3%
Contains more Polyunsaturated fat +67.2%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Sunflower oil
14% 48% 38%
Saturated Fat: 13 g
Monounsaturated Fat: 46.2 g
Polyunsaturated fat: 36.4 g
Contains less Saturated Fat -46.5%
Contains more Monounsaturated Fat +146.3%
Contains more Polyunsaturated fat +67.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Sunflower oil Opinion
Net carbs 11.65g 0g Sesame
Protein 17.73g 0g Sesame
Fats 49.67g 100g Sunflower oil
Carbs 23.45g 0g Sesame
Calories 573kcal 884kcal Sunflower oil
Sugar 0.3g 0g Sunflower oil
Fiber 11.8g 0g Sesame
Calcium 975mg 0mg Sesame
Iron 14.55mg 0mg Sesame
Magnesium 351mg 0mg Sesame
Phosphorus 629mg 0mg Sesame
Potassium 468mg 0mg Sesame
Sodium 11mg 0mg Sunflower oil
Zinc 7.75mg 0mg Sesame
Copper 4.082mg 0mg Sesame
Manganese 2.46mg 0mg Sesame
Selenium 34.4µg 0µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 41.08mg Sunflower oil
Vitamin B1 0.791mg 0mg Sesame
Vitamin B2 0.247mg 0mg Sesame
Vitamin B3 4.515mg 0mg Sesame
Vitamin B5 0.05mg 0mg Sesame
Vitamin B6 0.79mg 0mg Sesame
Folate 97µg 0µg Sesame
Vitamin K 0µg 5.4µg Sunflower oil
Tryptophan 0.388mg 0mg Sesame
Threonine 0.736mg 0mg Sesame
Isoleucine 0.763mg 0mg Sesame
Leucine 1.358mg 0mg Sesame
Lysine 0.569mg 0mg Sesame
Methionine 0.586mg 0mg Sesame
Phenylalanine 0.94mg 0mg Sesame
Valine 0.99mg 0mg Sesame
Histidine 0.522mg 0mg Sesame
Saturated Fat 6.957g 13g Sesame
Monounsaturated Fat 18.759g 46.2g Sunflower oil
Polyunsaturated fat 21.773g 36.4g Sunflower oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Sunflower oil
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
70%
Sunflower oil
Minerals Daily Need Coverage Score
348%
Sesame
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $2.5)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 6.043g)
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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.