Sesame vs. Sunflower seeds — In-Depth Nutrition Comparison
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How are sesame and sunflower seeds different?
- Sesame is higher in copper, iron, calcium, and zinc; however, sunflower seeds are richer in vitamin E, vitamin B1, vitamin B6, selenium, folate, and vitamin B3.
- Daily need coverage for copper for sesame is 254% higher.
- Sesame contains 13 times more calcium than sunflower seeds. While sesame contains 975mg of calcium, sunflower seeds contain 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 more CalciumCalcium | +1150% |
| Contains more IronIron | +177.1% |
| Contains more CopperCopper | +126.8% |
| Contains more ZincZinc | +55% |
| Contains more ManganeseManganese | +26.2% |
| Contains more PotassiumPotassium | +37.8% |
| Contains less SodiumSodium | -18.2% |
| Contains more SeleniumSelenium | +54.1% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +13968% |
| Contains more Vitamin B1Vitamin B1 | +87.1% |
| Contains more Vitamin B2Vitamin B2 | +43.7% |
| Contains more Vitamin B3Vitamin B3 | +84.6% |
| Contains more Vitamin B5Vitamin B5 | +2160% |
| Contains more Vitamin B6Vitamin B6 | +70.3% |
| Contains more FolateFolate | +134% |
| Contains more CholineCholine | +115.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more CarbsCarbs | +17.3% |
| Contains more OtherOther | +47.2% |
| Contains more ProteinProtein | +17.2% |
~equal in
Fats
~51.46g
~equal in
Water
~4.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.957 g
Monounsaturated fat:
Mono. Fat
18.759 g
Polyunsaturated fat:
Poly. Fat
21.773 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains less Sat. FatSaturated fat | -36% |
~equal in
Monounsaturated fat
~18.528g
~equal in
Polyunsaturated fat
~23.137g
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 | |
|
DV% diff. |
| Copper | 4.082mg | 1.8mg | 254% |
| Vitamin E | 0.25mg | 35.17mg | 233% |
| Iron | 14.55mg | 5.25mg | 116% |
| Calcium | 975mg | 78mg | 90% |
| Vitamin B1 | 0.791mg | 1.48mg | 57% |
| Vitamin B6 | 0.79mg | 1.345mg | 43% |
| Selenium | 34.4µg | 53µg | 34% |
| Folate | 97µg | 227µg | 33% |
| Zinc | 7.75mg | 5mg | 25% |
| Vitamin B3 | 4.515mg | 8.335mg | 24% |
| Vitamin B5 | 0.05mg | 1.13mg | 22% |
| Manganese | 2.46mg | 1.95mg | 22% |
| Fiber | 11.8g | 8.6g | 13% |
| Saturated fat | 6.957g | 4.455g | 11% |
| Polyunsaturated fat | 21.773g | 23.137g | 9% |
| Vitamin B2 | 0.247mg | 0.355mg | 8% |
| Protein | 17.73g | 20.78g | 6% |
| Magnesium | 351mg | 325mg | 6% |
| Potassium | 468mg | 645mg | 5% |
| Choline | 25.6mg | 55.1mg | 5% |
| Phosphorus | 629mg | 660mg | 4% |
| Fats | 49.67g | 51.46g | 3% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Monounsaturated fat | 18.759g | 18.528g | 1% |
| Calories | 573kcal | 584kcal | 1% |
| Carbs | 23.45g | 20g | 1% |
| Net carbs | 11.65g | 11.4g | N/A |
| Sugar | 0.3g | 2.62g | N/A |
| Sodium | 11mg | 9mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.388mg | 0.348mg | 0% |
| Threonine | 0.736mg | 0.928mg | 0% |
| Isoleucine | 0.763mg | 1.139mg | 0% |
| Leucine | 1.358mg | 1.659mg | 0% |
| Lysine | 0.569mg | 0.937mg | 0% |
| Methionine | 0.586mg | 0.494mg | 0% |
| Phenylalanine | 0.94mg | 1.169mg | 0% |
| Valine | 0.99mg | 1.315mg | 0% |
| Histidine | 0.522mg | 0.632mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
47%
146%
Minerals Daily Need Coverage Score
348%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 2.502g)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 20)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $2.4)
Which food is richer in vitamins?
Sunflower seeds 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)