Sesame vs. Sunflower seed — In-Depth Nutrition Comparison
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How are Sesame and Sunflower seed different?
- Sesame is higher in Copper, Iron, Calcium, and Zinc, however, Sunflower seed is richer in Vitamin E , Vitamin B1, Vitamin B6, Selenium, Folate, and Vitamin B3.
- Daily need coverage for Copper from Sesame is 254% higher.
- Sesame contains 13 times more Calcium than Sunflower seed. While Sesame contains 975mg of Calcium, Sunflower seed contains only 78mg.
Seeds, sesame seeds, whole, dried and Seeds, sunflower seed kernels, dried are the varieties used in this article.
Infographic
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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.
Contains
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Calcium
+1150%
Contains
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Iron
+177.1%
Contains
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Zinc
+55%
Contains
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Copper
+126.8%
Contains
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Manganese
+26.2%
Contains
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Potassium
+37.8%
Contains
less
Sodium
-18.2%
Contains
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Selenium
+54.1%
Equal in Magnesium - 325
Equal in Phosphorus - 660
Contains
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Calcium
+1150%
Contains
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Iron
+177.1%
Contains
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Zinc
+55%
Contains
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Copper
+126.8%
Contains
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Manganese
+26.2%
Contains
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Potassium
+37.8%
Contains
less
Sodium
-18.2%
Contains
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Selenium
+54.1%
Equal in Magnesium - 325
Equal in Phosphorus - 660
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.
:
Contains
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Vitamin A
+455.6%
Contains
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Vitamin E
+13968%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+87.1%
Contains
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Vitamin B2
+43.7%
Contains
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Vitamin B3
+84.6%
Contains
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Vitamin B5
+2160%
Contains
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Vitamin B6
+70.3%
Contains
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Folate
+134%
Contains
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Vitamin A
+455.6%
Contains
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Vitamin E
+13968%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+87.1%
Contains
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Vitamin B2
+43.7%
Contains
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Vitamin B3
+84.6%
Contains
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Vitamin B5
+2160%
Contains
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Vitamin B6
+70.3%
Contains
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Folate
+134%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+17.3%
Contains
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Other
+47.2%
Contains
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Protein
+17.2%
Equal in Fats - 51.46
Equal in Water - 4.73
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Contains
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Carbs
+17.3%
Contains
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Other
+47.2%
Contains
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Protein
+17.2%
Equal in Fats - 51.46
Equal in Water - 4.73
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-36%
Equal in Monounsaturated Fat - 18.528
Equal in Polyunsaturated fat - 23.137
Saturated Fat:
6.957 g
Monounsaturated Fat:
18.759 g
Polyunsaturated fat:
21.773 g
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Contains
less
Saturated Fat
-36%
Equal in Monounsaturated Fat - 18.528
Equal in Polyunsaturated fat - 23.137
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.65g | 11.4g |
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| Protein | 17.73g | 20.78g |
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| Fats | 49.67g | 51.46g |
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| Carbs | 23.45g | 20g |
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| Calories | 573kcal | 584kcal |
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| Sugar | 0.3g | 2.62g |
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| Fiber | 11.8g | 8.6g |
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| Calcium | 975mg | 78mg |
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| Iron | 14.55mg | 5.25mg |
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| Magnesium | 351mg | 325mg |
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| Phosphorus | 629mg | 660mg |
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| Potassium | 468mg | 645mg |
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| Sodium | 11mg | 9mg |
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| Zinc | 7.75mg | 5mg |
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| Copper | 4.082mg | 1.8mg |
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| Manganese | 2.46mg | 1.95mg |
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| Selenium | 34.4µg | 53µg |
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| Vitamin A | 9IU | 50IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.25mg | 35.17mg |
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| Vitamin C | 0mg | 1.4mg |
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| Vitamin B1 | 0.791mg | 1.48mg |
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| Vitamin B2 | 0.247mg | 0.355mg |
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| Vitamin B3 | 4.515mg | 8.335mg |
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| Vitamin B5 | 0.05mg | 1.13mg |
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| Vitamin B6 | 0.79mg | 1.345mg |
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| Folate | 97µg | 227µg |
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| Tryptophan | 0.388mg | 0.348mg |
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| Threonine | 0.736mg | 0.928mg |
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| Isoleucine | 0.763mg | 1.139mg |
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| Leucine | 1.358mg | 1.659mg |
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| Lysine | 0.569mg | 0.937mg |
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| Methionine | 0.586mg | 0.494mg |
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| Phenylalanine | 0.94mg | 1.169mg |
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| Valine | 0.99mg | 1.315mg |
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| Histidine | 0.522mg | 0.632mg |
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| Saturated Fat | 6.957g | 4.455g |
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| Omega-3 - EPA | 0g | 0.014g |
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| Monounsaturated Fat | 18.759g | 18.528g |
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| Polyunsaturated fat | 21.773g | 23.137g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
156%
Minerals Daily Need Coverage Score
348%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 2.502g)
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 20)
Which food is cheaper?
Sunflower seed is cheaper (difference - $2.4)
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 2.32g)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)