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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% 0.54% 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% 0.54% 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 ~9IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.247mg
~equal in Vitamin B6 ~0.79mg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seeds, sunflower seed kernels, dry roasted, without salt Sesame
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Seeds, sunflower seed kernels, dry roasted, without salt Sesame Opinion
Calories 582kcal 573kcal Seeds, sunflower seed kernels, dry roasted, without salt
Protein 19.33g 17.73g Seeds, sunflower seed kernels, dry roasted, without salt
Fats 49.8g 49.67g Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin C 1.4mg 0mg Seeds, sunflower seed kernels, dry roasted, without salt
Net carbs 12.97g 11.65g Seeds, sunflower seed kernels, dry roasted, without salt
Carbs 24.07g 23.45g Seeds, sunflower seed kernels, dry roasted, without salt
Magnesium 129mg 351mg Sesame
Calcium 70mg 975mg Sesame
Potassium 850mg 468mg Seeds, sunflower seed kernels, dry roasted, without salt
Iron 3.8mg 14.55mg Sesame
Sugar 2.73g 0.3g Sesame
Fiber 11.1g 11.8g Sesame
Copper 1.83mg 4.082mg Sesame
Zinc 5.29mg 7.75mg Sesame
Phosphorus 1155mg 629mg Seeds, sunflower seed kernels, dry roasted, without salt
Sodium 3mg 11mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin A 9IU 9IU
Vitamin E 26.1mg 0.25mg Seeds, sunflower seed kernels, dry roasted, without salt
Manganese 2.11mg 2.46mg Sesame
Selenium 79.3µg 34.4µg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B1 0.106mg 0.791mg Sesame
Vitamin B2 0.246mg 0.247mg Sesame
Vitamin B3 7.042mg 4.515mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B5 7.042mg 0.05mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B6 0.804mg 0.79mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin K 2.7µg 0µg Seeds, sunflower seed kernels, dry roasted, without salt
Folate 237µg 97µg Seeds, sunflower seed kernels, dry roasted, without salt
Choline 55.1mg 25.6mg Seeds, sunflower seed kernels, dry roasted, without salt
Saturated Fat 5.219g 6.957g Seeds, sunflower seed kernels, dry roasted, without salt
Monounsaturated Fat 9.505g 18.759g Sesame
Polyunsaturated fat 32.884g 21.773g Seeds, sunflower seed kernels, dry roasted, without salt
Tryptophan 0.295mg 0.388mg Sesame
Threonine 0.788mg 0.736mg Seeds, sunflower seed kernels, dry roasted, without salt
Isoleucine 0.967mg 0.763mg Seeds, sunflower seed kernels, dry roasted, without salt
Leucine 1.408mg 1.358mg Seeds, sunflower seed kernels, dry roasted, without salt
Lysine 0.795mg 0.569mg Seeds, sunflower seed kernels, dry roasted, without salt
Methionine 0.42mg 0.586mg Sesame
Phenylalanine 0.992mg 0.94mg Seeds, sunflower seed kernels, dry roasted, without salt
Valine 1.116mg 0.99mg Seeds, sunflower seed kernels, dry roasted, without salt
Histidine 0.536mg 0.522mg Seeds, sunflower seed kernels, dry roasted, without salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, sunflower seed kernels, dry roasted, without salt Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
120%
Seeds, sunflower seed kernels, dry roasted, without salt
47%
Sesame
Minerals Daily Need Coverage Score
229%
Seeds, sunflower seed kernels, dry roasted, without salt
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is lower in Saturated Fat (difference - 1.738g)
Which food is lower in glycemic index?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is cheaper (difference - $4)
Which food is richer in vitamins?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.