Seeds, sunflower seed kernels, oil roasted, without salt vs. Sesame — In-Depth Nutrition Comparison
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Differences between seeds, sunflower seed kernels, oil roasted, without salt and sesame
- Seeds, sunflower seed kernels, oil roasted, without salt has more vitamin E, vitamin B5, selenium, phosphorus, and folate, while sesame has more copper, iron, calcium, magnesium, and vitamin B1.
- Sesame's daily need coverage for copper is 253% higher.
- Sesame contains 145 times less vitamin E than seeds, sunflower seed kernels, oil roasted, without salt. Seeds, sunflower seed kernels, oil roasted, without salt contains 36.33mg of vitamin E, while sesame contains 0.25mg.
The food types used in this comparison are Seeds, sunflower seed kernels, oil roasted, without salt and Seeds, sesame seeds, whole, dried.
Infographic
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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.
| Contains more PhosphorusPhosphorus | +81.1% |
| Contains less SodiumSodium | -72.7% |
| Contains more SeleniumSelenium | +127.3% |
| Contains more MagnesiumMagnesium | +176.4% |
| Contains more CalciumCalcium | +1020.7% |
| Contains more IronIron | +240% |
| Contains more CopperCopper | +126.3% |
| Contains more ZincZinc | +48.8% |
| Contains more ManganeseManganese | +18.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +14432% |
| Contains more Vitamin B2Vitamin B2 | +13.4% |
| Contains more Vitamin B5Vitamin B5 | +13784% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +141.2% |
| Contains more CholineCholine | +115.2% |
| Contains more Vitamin B1Vitamin B1 | +147.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.06 g
Fats:
51.3 g
Carbs:
22.89 g
Water:
1.54 g
Other:
4.21 g
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
| Contains more ProteinProtein | +13.1% |
| Contains more WaterWater | +204.5% |
~equal in
Fats
~49.67g
~equal in
Carbs
~23.45g
~equal in
Other
~4.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.068 g
Monounsaturated fat:
Mono. Fat
8.063 g
Polyunsaturated fat:
Poly. Fat
34.294 g
Saturated fat:
Sat. Fat
6.957 g
Monounsaturated fat:
Mono. Fat
18.759 g
Polyunsaturated fat:
Poly. Fat
21.773 g
| Contains more Poly. FatPolyunsaturated fat | +57.5% |
| Contains more Mono. FatMonounsaturated fat | +132.7% |
~equal in
Saturated fat
~6.957g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.804mg | 4.082mg | 253% |
| Vitamin E | 36.33mg | 0.25mg | 241% |
| Vitamin B5 | 6.942mg | 0.05mg | 138% |
| Iron | 4.28mg | 14.55mg | 128% |
| Calcium | 87mg | 975mg | 89% |
| Polyunsaturated fat | 34.294g | 21.773g | 83% |
| Selenium | 78.2µg | 34.4µg | 80% |
| Phosphorus | 1139mg | 629mg | 73% |
| Magnesium | 127mg | 351mg | 53% |
| Vitamin B1 | 0.32mg | 0.791mg | 39% |
| Folate | 234µg | 97µg | 34% |
| Monounsaturated fat | 8.063g | 18.759g | 27% |
| Zinc | 5.21mg | 7.75mg | 23% |
| Manganese | 2.08mg | 2.46mg | 17% |
| Fiber | 10.6g | 11.8g | 5% |
| Protein | 20.06g | 17.73g | 5% |
| Choline | 55.1mg | 25.6mg | 5% |
| Vitamin K | 3.1µg | 0µg | 3% |
| Fats | 51.3g | 49.67g | 3% |
| Vitamin B2 | 0.28mg | 0.247mg | 3% |
| Vitamin B3 | 4.13mg | 4.515mg | 2% |
| Saturated fat | 7.068g | 6.957g | 1% |
| Calories | 592kcal | 573kcal | 1% |
| Vitamin C | 1.1mg | 0mg | 1% |
| Net carbs | 12.29g | 11.65g | N/A |
| Carbs | 22.89g | 23.45g | 0% |
| Potassium | 483mg | 468mg | 0% |
| Sugar | 3.11g | 0.3g | N/A |
| Sodium | 3mg | 11mg | 0% |
| Vitamin B6 | 0.792mg | 0.79mg | 0% |
| Trans fat | 0.158g | N/A | |
| Tryptophan | 0.306mg | 0.388mg | 0% |
| Threonine | 0.817mg | 0.736mg | 0% |
| Isoleucine | 1.003mg | 0.763mg | 0% |
| Leucine | 1.461mg | 1.358mg | 0% |
| Lysine | 0.825mg | 0.569mg | 0% |
| Methionine | 0.435mg | 0.586mg | 0% |
| Phenylalanine | 1.029mg | 0.94mg | 0% |
| Valine | 1.158mg | 0.99mg | 0% |
| Histidine | 0.556mg | 0.522mg | 0% |
| Omega-3 - ALA | 0.076g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.006g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A | |
| Omega-6 - Linoleic acid | 34.124g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
136%
47%
Minerals Daily Need Coverage Score
225%
348%
Comparison summary
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 2.81g)
Which food is lower in Saturated fat?
Sesame is lower in Saturated fat (difference - 0.111g)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food contains less Sodium?
Seeds, sunflower seed kernels, oil roasted, without salt contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Seeds, sunflower seed kernels, oil roasted, without salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Seeds, sunflower seed kernels, oil roasted, without salt is cheaper (difference - $4)
Which food is richer in vitamins?
Seeds, sunflower seed kernels, oil roasted, without salt is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)