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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.

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Sesame vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
5
:
Contains more Iron +177.1%
Contains more Calcium +1150%
Contains more Copper +126.8%
Contains more Zinc +55%
Contains more Potassium +37.8%
Contains less Sodium -18.2%
Equal in Magnesium - 325
Equal in Phosphorus - 660
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Iron +177.1%
Contains more Calcium +1150%
Contains more Copper +126.8%
Contains more Zinc +55%
Contains more Potassium +37.8%
Contains less Sodium -18.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
0
:
Contains more Vitamin C +∞%
Contains more Vitamin A +455.6%
Contains more Vitamin E +13968%
Contains more Vitamin B1 +87.1%
Contains more Vitamin B2 +43.7%
Contains more Vitamin B3 +84.6%
Contains more Vitamin B5 +2160%
Contains more Vitamin B6 +70.3%
Contains more Folate +134%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin C +∞%
Contains more Vitamin A +455.6%
Contains more Vitamin E +13968%
Contains more Vitamin B1 +87.1%
Contains more Vitamin B2 +43.7%
Contains more Vitamin B3 +84.6%
Contains more Vitamin B5 +2160%
Contains more Vitamin B6 +70.3%
Contains more Folate +134%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
156
Sunflower seed
Mineral Summary Score
372
Sesame
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
125%
Sunflower seed
Carbohydrates
23%
Sesame
20%
Sunflower seed
Fats
229%
Sesame
238%
Sunflower seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Sunflower seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 2.502g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 20)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $2.4)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.32g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sesame Sunflower seed Opinion
Calories 573 584 Sunflower seed
Protein 17.73 20.78 Sunflower seed
Fats 49.67 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 23.45 20 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 5.25 Sesame
Calcium 975 78 Sesame
Potassium 468 645 Sunflower seed
Magnesium 351 325 Sesame
Sugar 0.3 2.62 Sesame
Fiber 11.8 8.6 Sesame
Copper 4.082 1.8 Sesame
Zinc 7.75 5 Sesame
Starch
Phosphorus 629 660 Sunflower seed
Sodium 11 9 Sunflower seed
Vitamin A 9 50 Sunflower seed
Vitamin E 0.25 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.791 1.48 Sunflower seed
Vitamin B2 0.247 0.355 Sunflower seed
Vitamin B3 4.515 8.335 Sunflower seed
Vitamin B5 0.05 1.13 Sunflower seed
Vitamin B6 0.79 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 0
Folate 97 227 Sunflower seed
Trans Fat
Saturated Fat 6.957 4.455 Sunflower seed
Monounsaturated Fat 18.759 18.528 Sesame
Polyunsaturated fat 21.773 23.137 Sunflower seed
Tryptophan 0.388 0.348 Sesame
Threonine 0.736 0.928 Sunflower seed
Isoleucine 0.763 1.139 Sunflower seed
Leucine 1.358 1.659 Sunflower seed
Lysine 0.569 0.937 Sunflower seed
Methionine 0.586 0.494 Sesame
Phenylalanine 0.94 1.169 Sunflower seed
Valine 0.99 1.315 Sunflower seed
Histidine 0.522 0.632 Sunflower seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.