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

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

Seeds, sunflower seed kernels, oil 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 91% 26% 43% 161% 601% 142% 488% 0.39% 271% 427%
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 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%
~equal in Potassium ~468mg

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 3.7% 0.54% 727% 0% 80% 65% 77% 417% 183% 0% 7.8% 176% 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 E Vitamin 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%
~equal in Vitamin A ~9IU
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.515mg
~equal in Vitamin B6 ~0.79mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 51% 23% 4%
Protein: 20.06 g
Fats: 51.3 g
Carbs: 22.89 g
Water: 1.54 g
Other: 4.21 g
Sesame
Sesame
3
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 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
14% 16% 69%
Saturated Fat: Sat. Fat 7.068 g
Monounsaturated Fat: Mono. Fat 8.063 g
Polyunsaturated fat: Poly. Fat 34.294 g
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
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.
Seeds, sunflower seed kernels, oil roasted, without salt Sesame
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium 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, oil roasted, without salt Sesame Opinion
Calories 592kcal 573kcal Seeds, sunflower seed kernels, oil roasted, without salt
Protein 20.06g 17.73g Seeds, sunflower seed kernels, oil roasted, without salt
Fats 51.3g 49.67g Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin C 1.1mg 0mg Seeds, sunflower seed kernels, oil roasted, without salt
Net carbs 12.29g 11.65g Seeds, sunflower seed kernels, oil roasted, without salt
Carbs 22.89g 23.45g Sesame
Magnesium 127mg 351mg Sesame
Calcium 87mg 975mg Sesame
Potassium 483mg 468mg Seeds, sunflower seed kernels, oil roasted, without salt
Iron 4.28mg 14.55mg Sesame
Sugar 3.11g 0.3g Sesame
Fiber 10.6g 11.8g Sesame
Copper 1.804mg 4.082mg Sesame
Zinc 5.21mg 7.75mg Sesame
Phosphorus 1139mg 629mg Seeds, sunflower seed kernels, oil roasted, without salt
Sodium 3mg 11mg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin A 9IU 9IU
Vitamin E 36.33mg 0.25mg Seeds, sunflower seed kernels, oil roasted, without salt
Manganese 2.08mg 2.46mg Sesame
Selenium 78.2µg 34.4µg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin B1 0.32mg 0.791mg Sesame
Vitamin B2 0.28mg 0.247mg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin B3 4.13mg 4.515mg Sesame
Vitamin B5 6.942mg 0.05mg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin B6 0.792mg 0.79mg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin K 3.1µg 0µg Seeds, sunflower seed kernels, oil roasted, without salt
Folate 234µg 97µg Seeds, sunflower seed kernels, oil roasted, without salt
Trans Fat 0.158g Sesame
Choline 55.1mg 25.6mg Seeds, sunflower seed kernels, oil roasted, without salt
Saturated Fat 7.068g 6.957g Sesame
Monounsaturated Fat 8.063g 18.759g Sesame
Polyunsaturated fat 34.294g 21.773g Seeds, sunflower seed kernels, oil roasted, without salt
Tryptophan 0.306mg 0.388mg Sesame
Threonine 0.817mg 0.736mg Seeds, sunflower seed kernels, oil roasted, without salt
Isoleucine 1.003mg 0.763mg Seeds, sunflower seed kernels, oil roasted, without salt
Leucine 1.461mg 1.358mg Seeds, sunflower seed kernels, oil roasted, without salt
Lysine 0.825mg 0.569mg Seeds, sunflower seed kernels, oil roasted, without salt
Methionine 0.435mg 0.586mg Sesame
Phenylalanine 1.029mg 0.94mg Seeds, sunflower seed kernels, oil roasted, without salt
Valine 1.158mg 0.99mg Seeds, sunflower seed kernels, oil roasted, without salt
Histidine 0.556mg 0.522mg Seeds, sunflower seed kernels, oil roasted, without salt
Omega-3 - ALA 0.076g Seeds, sunflower seed kernels, oil roasted, without salt
Omega-6 - Gamma-linoleic acid 0.006g Seeds, sunflower seed kernels, oil roasted, without salt
Omega-6 - Eicosadienoic acid 0.005g Seeds, sunflower seed kernels, oil roasted, without salt
Omega-6 - Linoleic acid 34.124g Seeds, sunflower seed kernels, oil roasted, without salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, sunflower seed kernels, oil 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
136%
Seeds, sunflower seed kernels, oil roasted, without salt
47%
Sesame
Minerals Daily Need Coverage Score
225%
Seeds, sunflower seed kernels, oil roasted, without salt
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.81g)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 0.111g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sodium?
Seeds, sunflower seed kernels, oil roasted, without salt
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
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
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
Seeds, sunflower seed kernels, oil 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, oil roasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170564/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.