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  6. Seeds, sunflower seed kernels, dry roasted, without salt vs. Sesame

Seeds, sunflower seed kernels, dry roasted, without salt vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between seeds, sunflower seed kernels, dry roasted, without salt and sesame

  • Seeds, sunflower seed kernels, dry roasted, without salt has more vitamin E, vitamin B5, selenium, phosphorus, and folate; however, sesame is richer in copper, iron, calcium, vitamin B1, and magnesium.
  • Sesame covers your daily copper needs 250% more than seeds, sunflower seed kernels, dry roasted, without salt.
  • Sesame has 141 times less vitamin B5 than seeds, sunflower seed kernels, dry roasted, without salt. Seeds, sunflower seed kernels, dry roasted, without salt has 7.042mg of vitamin B5, while sesame has 0.05mg.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dry roasted, without salt and Seeds, sesame seeds, whole, dried.

Infographic

Seeds, sunflower seed kernels, dry roasted, without salt vs Sesame 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 92% 21% 75% 143% 610% 144% 495% 0.39% 275% 433%
Sesame
Sesame
6
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%
Contains more PotassiumPotassium +81.6%
Contains more PhosphorusPhosphorus +83.6%
Contains less SodiumSodium -72.7%
Contains more SeleniumSelenium +130.5%
Contains more MagnesiumMagnesium +172.1%
Contains more CalciumCalcium +1292.9%
Contains more IronIron +282.9%
Contains more CopperCopper +123.1%
Contains more ZincZinc +46.5%
Contains more ManganeseManganese +16.6%

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 Choline Choline 4.7% 0% 522% 0% 27% 57% 132% 423% 186% 0% 6.8% 178% 30%
Sesame
Sesame
1
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +10340%
Contains more Vitamin B3Vitamin B3 +56%
Contains more Vitamin B5Vitamin B5 +13984%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +144.3%
Contains more CholineCholine +115.2%
Contains more Vitamin B1Vitamin B1 +646.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.247mg
~equal in Vitamin B6 ~0.79mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seeds, sunflower seed kernels, dry roasted, without salt Sesame DV% diff.
Copper 1.83mg 4.082mg 250%
Vitamin E 26.1mg 0.25mg 172%
Vitamin B5 7.042mg 0.05mg 140%
Iron 3.8mg 14.55mg 134%
Calcium 70mg 975mg 91%
Selenium 79.3µg 34.4µg 82%
Phosphorus 1155mg 629mg 75%
Polyunsaturated fat 32.884g 21.773g 74%
Vitamin B1 0.106mg 0.791mg 57%
Magnesium 129mg 351mg 53%
Folate 237µg 97µg 35%
Monounsaturated fat 9.505g 18.759g 23%
Zinc 5.29mg 7.75mg 22%
Vitamin B3 7.042mg 4.515mg 16%
Manganese 2.11mg 2.46mg 15%
Potassium 850mg 468mg 11%
Saturated fat 5.219g 6.957g 8%
Choline 55.1mg 25.6mg 5%
Protein 19.33g 17.73g 3%
Fiber 11.1g 11.8g 3%
Vitamin C 1.4mg 0mg 2%
Vitamin K 2.7µg 0µg 2%
Vitamin B6 0.804mg 0.79mg 1%
Calories 582kcal 573kcal 0%
Fats 49.8g 49.67g 0%
Carbs 24.07g 23.45g 0%
Net carbs 12.97g 11.65g N/A
Sugar 2.73g 0.3g N/A
Sodium 3mg 11mg 0%
Vitamin B2 0.246mg 0.247mg 0%
Tryptophan 0.295mg 0.388mg 0%
Threonine 0.788mg 0.736mg 0%
Isoleucine 0.967mg 0.763mg 0%
Leucine 1.408mg 1.358mg 0%
Lysine 0.795mg 0.569mg 0%
Methionine 0.42mg 0.586mg 0%
Phenylalanine 0.992mg 0.94mg 0%
Valine 1.116mg 0.99mg 0%
Histidine 0.536mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 50% 24% 6%
Protein: 19.33 g
Fats: 49.8 g
Carbs: 24.07 g
Water: 1.2 g
Other: 5.6 g
Sesame
Sesame
1
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
Contains more OtherOther +25.6%
Contains more WaterWater +290.8%
~equal in Protein ~17.73g
~equal in Fats ~49.67g
~equal in Carbs ~23.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 20% 69%
Saturated fat: Sat. Fat 5.219 g
Monounsaturated fat: Mono. Fat 9.505 g
Polyunsaturated fat: Poly. Fat 32.884 g
Sesame
Sesame
1
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -25%
Contains more Poly. FatPolyunsaturated fat +51%
Contains more Mono. FatMonounsaturated fat +97.4%

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, sunflower seed kernels, dry roasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170563/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.