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Sesame vs. Veggie burger — In-Depth Nutrition Comparison

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Significant differences between sesame and veggie burgers

  • Sesame has more copper, iron, calcium, magnesium, manganese, phosphorus, zinc, and vitamin B6; however, veggie burgers are richer in vitamin B1 and vitamin B12.
  • Sesame covers your daily copper needs 431% more than veggie burgers.
  • Veggie burgers have 7 times less calcium than sesame. Sesame has 975mg of calcium, while veggie burgers have 136mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Veggie burgers or soyburgers, unprepared.

Infographic

Sesame vs Veggie burger 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
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more MagnesiumMagnesium +526.8%
Contains more CalciumCalcium +616.9%
Contains more PotassiumPotassium +40.5%
Contains more IronIron +503.7%
Contains more CopperCopper +1941%
Contains more ZincZinc +515.1%
Contains more PhosphorusPhosphorus +205.3%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +158.7%
Contains more SeleniumSelenium +52.2%

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin B3Vitamin B3 +20.3%
Contains more Vitamin B6Vitamin B6 +160.7%
Contains more CholineCholine +32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +235.1%
Contains more Vitamin B5Vitamin B5 +478%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +27.8%
~equal in Vitamin E ~0.23mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.244mg

All nutrients comparison - raw data values

Nutrient Sesame Veggie burger DV% diff.
Copper 4.082mg 0.2mg 431%
Vitamin B1 0.791mg 2.651mg 155%
Iron 14.55mg 2.41mg 152%
Polyunsaturated fat 21.773g 2.023g 132%
Vitamin B12 0µg 2.01µg 84%
Calcium 975mg 136mg 84%
Magnesium 351mg 56mg 70%
Fats 49.67g 6.3g 67%
Manganese 2.46mg 0.951mg 66%
Phosphorus 629mg 206mg 60%
Zinc 7.75mg 1.26mg 59%
Monounsaturated fat 18.759g 1.778g 42%
Vitamin B6 0.79mg 0.303mg 37%
Fiber 11.8g 4.9g 28%
Saturated fat 6.957g 1.44g 25%
Sodium 11mg 569mg 24%
Selenium 34.4µg 22.6µg 21%
Calories 573kcal 177kcal 20%
Folate 97µg 124µg 7%
Vitamin B3 4.515mg 3.753mg 5%
Vitamin C 0mg 4.5mg 5%
Vitamin B5 0.05mg 0.289mg 5%
Protein 17.73g 15.7g 4%
Potassium 468mg 333mg 4%
Vitamin K 0µg 4.2µg 4%
Carbs 23.45g 14.27g 3%
Starch 5.78g 2%
Cholesterol 0mg 5mg 2%
Choline 25.6mg 19.4mg 1%
Net carbs 11.65g 9.37g N/A
Sugar 0.3g 1.07g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.25mg 0.23mg 0%
Vitamin B2 0.247mg 0.244mg 0%
Tryptophan 0.388mg 0.162mg 0%
Threonine 0.736mg 0.605mg 0%
Isoleucine 0.763mg 0.78mg 0%
Leucine 1.358mg 1.399mg 0%
Lysine 0.569mg 1.004mg 0%
Methionine 0.586mg 0.291mg 0%
Phenylalanine 0.94mg 0.885mg 0%
Valine 0.99mg 0.89mg 0%
Histidine 0.522mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more ProteinProtein +12.9%
Contains more FatsFats +688.4%
Contains more CarbsCarbs +64.3%
Contains more OtherOther +77%
Contains more WaterWater +1205.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +955.1%
Contains more Poly. FatPolyunsaturated fat +976.3%
Contains less Sat. FatSaturated fat -79.3%

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.