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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.

Infographic

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
Contains more Calcium +1150%
Contains more Iron +177.1%
Contains more Zinc +55%
Contains more Copper +126.8%
Contains more Potassium +37.8%
Contains less Sodium -18.2%
Equal in Magnesium - 325
Equal in Phosphorus - 660
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +1150%
Contains more Iron +177.1%
Contains more Zinc +55%
Contains more Copper +126.8%
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 A +455.6%
Contains more Vitamin E +13968%
Contains more Vitamin C +∞%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +455.6%
Contains more Vitamin E +13968%
Contains more Vitamin C +∞%
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%

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

All nutrients comparison - raw data values

Nutrient Sesame Sunflower seed Opinion
Net carbs 11.65g 11.4g Sesame
Protein 17.73g 20.78g Sunflower seed
Fats 49.67g 51.46g Sunflower seed
Carbs 23.45g 20g Sesame
Calories 573kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar 0.3g 2.62g Sesame
Fiber 11.8g 8.6g Sesame
Calcium 975mg 78mg Sesame
Iron 14.55mg 5.25mg Sesame
Magnesium 351mg 325mg Sesame
Phosphorus 629mg 660mg Sunflower seed
Potassium 468mg 645mg Sunflower seed
Sodium 11mg 9mg Sunflower seed
Zinc 7.75mg 5mg Sesame
Copper 4.082mg 1.8mg Sesame
Vitamin A 9IU 50IU Sunflower seed
Vitamin E 0.25mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.791mg 1.48mg Sunflower seed
Vitamin B2 0.247mg 0.355mg Sunflower seed
Vitamin B3 4.515mg 8.335mg Sunflower seed
Vitamin B5 0.05mg 1.13mg Sunflower seed
Vitamin B6 0.79mg 1.345mg Sunflower seed
Folate 97µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.388mg 0.348mg Sesame
Threonine 0.736mg 0.928mg Sunflower seed
Isoleucine 0.763mg 1.139mg Sunflower seed
Leucine 1.358mg 1.659mg Sunflower seed
Lysine 0.569mg 0.937mg Sunflower seed
Methionine 0.586mg 0.494mg Sesame
Phenylalanine 0.94mg 1.169mg Sunflower seed
Valine 0.99mg 1.315mg Sunflower seed
Histidine 0.522mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.957g 4.455g Sunflower seed
Monounsaturated Fat 18.759g 18.528g Sesame
Polyunsaturated fat 21.773g 23.137g Sunflower seed

Which food is preferable for your diet?

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

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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

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)

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.