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  6. Seeds, sesame seeds, whole, roasted and toasted vs. Sunflower seeds

Seeds, sesame seeds, whole, roasted and toasted vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between seeds, sesame seeds, whole, roasted and toasted and sunflower seeds

  • Seeds, sesame seeds, whole, roasted, and toasted has more iron, calcium, copper, manganese, and fiber; however, sunflower seeds are richer in vitamin B1, vitamin B6, selenium, folate, and vitamin B3.
  • Seeds, sesame seeds, whole, roasted, and toasted covers your daily iron needs 119% more than sunflower seeds.
  • Sunflower seeds have 13 times less calcium than seeds, sesame seeds, whole, roasted, and toasted. Seeds, sesame seeds, whole, roasted, and toasted has 989mg of calcium, while sunflower seeds have 78mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, roasted, and toasted and Seeds, sunflower seed kernels, dried.

Infographic

Seeds, sesame seeds, whole, roasted and toasted vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 254% 297% 42% 554% 823% 195% 273% 1.4% 326% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +1167.9%
Contains more IronIron +181.1%
Contains more CopperCopper +37.2%
Contains more ZincZinc +43.2%
Contains more ManganeseManganese +28%
Contains more PotassiumPotassium +35.8%
Contains less SodiumSodium -18.2%
Contains more SeleniumSelenium +54.1%
~equal in Magnesium ~325mg
~equal in Phosphorus ~660mg

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.
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 0% 0% 0% 0% 201% 58% 86% 3.1% 185% 0% 0% 74%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +84.3%
Contains more Vitamin B2Vitamin B2 +41.4%
Contains more Vitamin B3Vitamin B3 +81.9%
Contains more Vitamin B5Vitamin B5 +2115.7%
Contains more Vitamin B6Vitamin B6 +67.7%
Contains more FolateFolate +131.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Seeds, sesame seeds, whole, roasted and toasted Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Iron 14.76mg 5.25mg 119%
Calcium 989mg 78mg 91%
Copper 2.47mg 1.8mg 74%
Vitamin B1 0.803mg 1.48mg 56%
Vitamin B6 0.802mg 1.345mg 42%
Selenium 34.4µg 53µg 34%
Folate 98µg 227µg 32%
Manganese 2.496mg 1.95mg 24%
Vitamin B3 4.581mg 8.335mg 23%
Fiber 14g 8.6g 22%
Vitamin B5 0.051mg 1.13mg 22%
Zinc 7.16mg 5mg 20%
Polyunsaturated fat 21.039g 23.137g 14%
Choline 55.1mg 10%
Saturated fat 6.722g 4.455g 10%
Protein 16.96g 20.78g 8%
Vitamin B2 0.251mg 0.355mg 8%
Magnesium 356mg 325mg 7%
Fats 48g 51.46g 5%
Potassium 475mg 645mg 5%
Phosphorus 638mg 660mg 3%
Vitamin C 0mg 1.4mg 2%
Carbs 25.74g 20g 2%
Calories 565kcal 584kcal 1%
Monounsaturated fat 18.127g 18.528g 1%
Net carbs 11.74g 11.4g N/A
Sugar 2.62g N/A
Sodium 11mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.371mg 0.348mg 0%
Threonine 0.704mg 0.928mg 0%
Isoleucine 0.73mg 1.139mg 0%
Leucine 1.299mg 1.659mg 0%
Lysine 0.544mg 0.937mg 0%
Methionine 0.56mg 0.494mg 0%
Phenylalanine 0.899mg 1.169mg 0%
Valine 0.947mg 1.315mg 0%
Histidine 0.499mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 48% 26% 3% 6%
Protein: 16.96 g
Fats: 48 g
Carbs: 25.74 g
Water: 3.3 g
Other: 6 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +28.7%
Contains more OtherOther +98%
Contains more ProteinProtein +22.5%
Contains more WaterWater +43.3%
~equal in Fats ~51.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 40% 46%
Saturated fat: Sat. Fat 6.722 g
Monounsaturated fat: Mono. Fat 18.127 g
Polyunsaturated fat: Poly. Fat 21.039 g
10% 40% 50%
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 -33.7%
~equal in Monounsaturated fat ~18.528g
~equal in Polyunsaturated fat ~23.137g

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. Seeds, sesame seeds, whole, roasted and toasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170151/nutrients
  2. Sunflower seeds - 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.