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  6. Sesame vs. Tomato sauce

Sesame vs. Tomato sauce — In-Depth Nutrition Comparison

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Significant differences between Sesame and Tomato sauce

  • The amount of Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Vitamin B1, Selenium, and Vitamin B6 in Sesame is higher than in Tomato sauce.
  • Sesame covers your daily Copper needs 441% more than Tomato sauce.
  • Tomato sauce has 70 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Tomato sauce has 14mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Tomato sauce, canned, no salt added.

Infographic

Sesame vs Tomato sauce 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
:
0
Tomato sauce
Tomato sauce
Contains more Calcium +6864.3%
Contains more Iron +1415.6%
Contains more Magnesium +2240%
Contains more Phosphorus +2229.6%
Contains more Potassium +57.6%
Contains more Zinc +3422.7%
Contains more Copper +3449.6%
Contains more Manganese +2077%
Contains more Selenium +5633.3%
Equal in Sodium - 11
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Tomato sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 11% 12% 27% 2% 6% 39% 15% 4%
Contains more Calcium +6864.3%
Contains more Iron +1415.6%
Contains more Magnesium +2240%
Contains more Phosphorus +2229.6%
Contains more Potassium +57.6%
Contains more Zinc +3422.7%
Contains more Copper +3449.6%
Contains more Manganese +2077%
Contains more Selenium +5633.3%
Equal in Sodium - 11

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
5
:
5
Tomato sauce
Tomato sauce
Contains more Vitamin B1 +3195.8%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +355.6%
Contains more Vitamin B6 +706.1%
Contains more Folate +977.8%
Contains more Vitamin A +4733.3%
Contains more Vitamin E +476%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +518%
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%
Tomato sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 29% 0% 24% 6% 15% 19% 19% 23% 7% 0% 7%
Contains more Vitamin B1 +3195.8%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +355.6%
Contains more Vitamin B6 +706.1%
Contains more Folate +977.8%
Contains more Vitamin A +4733.3%
Contains more Vitamin E +476%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +518%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Tomato sauce
Tomato sauce
Contains more Protein +1377.5%
Contains more Fats +16456.7%
Contains more Carbs +341.6%
Contains more Other +133.5%
Contains more Water +1846.3%
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
Tomato sauce
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more Protein +1377.5%
Contains more Fats +16456.7%
Contains more Carbs +341.6%
Contains more Other +133.5%
Contains more Water +1846.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Tomato sauce
Tomato sauce
Contains more Monounsaturated Fat +42534.1%
Contains more Polyunsaturated fat +17894.2%
Contains less Saturated Fat -99.4%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Tomato sauce
20% 21% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.121 g
Contains more Monounsaturated Fat +42534.1%
Contains more Polyunsaturated fat +17894.2%
Contains less Saturated Fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Tomato sauce Opinion
Net carbs 11.65g 3.81g Sesame
Protein 17.73g 1.2g Sesame
Fats 49.67g 0.3g Sesame
Carbs 23.45g 5.31g Sesame
Calories 573kcal 24kcal Sesame
Fructose 1.67g Tomato sauce
Sugar 0.3g 3.56g Sesame
Fiber 11.8g 1.5g Sesame
Calcium 975mg 14mg Sesame
Iron 14.55mg 0.96mg Sesame
Magnesium 351mg 15mg Sesame
Phosphorus 629mg 27mg Sesame
Potassium 468mg 297mg Sesame
Sodium 11mg 11mg
Zinc 7.75mg 0.22mg Sesame
Copper 4.082mg 0.115mg Sesame
Manganese 2.46mg 0.113mg Sesame
Selenium 34.4µg 0.6µg Sesame
Vitamin A 9IU 435IU Tomato sauce
Vitamin A RAE 0µg 22µg Tomato sauce
Vitamin E 0.25mg 1.44mg Tomato sauce
Vitamin C 0mg 7mg Tomato sauce
Vitamin B1 0.791mg 0.024mg Sesame
Vitamin B2 0.247mg 0.065mg Sesame
Vitamin B3 4.515mg 0.991mg Sesame
Vitamin B5 0.05mg 0.309mg Tomato sauce
Vitamin B6 0.79mg 0.098mg Sesame
Folate 97µg 9µg Sesame
Vitamin K 0µg 2.8µg Tomato sauce
Tryptophan 0.388mg 0.009mg Sesame
Threonine 0.736mg 0.037mg Sesame
Isoleucine 0.763mg 0.025mg Sesame
Leucine 1.358mg 0.034mg Sesame
Lysine 0.569mg 0.037mg Sesame
Methionine 0.586mg 0.008mg Sesame
Phenylalanine 0.94mg 0.036mg Sesame
Valine 0.99mg 0.025mg Sesame
Histidine 0.522mg 0.02mg Sesame
Saturated Fat 6.957g 0.041g Tomato sauce
Monounsaturated Fat 18.759g 0.044g Sesame
Polyunsaturated fat 21.773g 0.121g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Tomato sauce
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
14%
Tomato sauce
Minerals Daily Need Coverage Score
348%
Sesame
15%
Tomato sauce

Comparison summary

Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 6.916g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 31)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $4)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 3.26g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (11 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.