Seeds, sunflower seed kernels, toasted, without salt vs. Sesame — In-Depth Nutrition Comparison
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Important differences between seeds, sunflower seed kernels, toasted, without salt and sesame
- Seeds, sunflower seed kernels, toasted, without salt has more vitamin B5, phosphorus, and folate; however, sesame has more copper, iron, calcium, magnesium, vitamin B1, zinc, and manganese.
- Sesame's daily need coverage for copper is 250% more.
- Seeds, sunflower seed kernels, toasted, without salt has 141 times more vitamin B5 than sesame. Seeds, sunflower seed kernels, toasted, without salt has 7.056mg of vitamin B5, while sesame has 0.05mg.
The food varieties used in the comparison are Seeds, sunflower seed kernels, toasted, 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 | +84.1% |
| Contains less SodiumSodium | -72.7% |
| Contains more MagnesiumMagnesium | +172.1% |
| Contains more CalciumCalcium | +1610.5% |
| Contains more IronIron | +113.7% |
| Contains more CopperCopper | +122.6% |
| Contains more ZincZinc | +46.2% |
| Contains more ManganeseManganese | +16.4% |
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 B2Vitamin B2 | +15.4% |
| Contains more Vitamin B5Vitamin B5 | +14012% |
| Contains more FolateFolate | +145.4% |
| Contains more Vitamin B1Vitamin B1 | +143.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.21 g
Fats:
56.8 g
Carbs:
20.59 g
Water:
1 g
Other:
4.4 g
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
| Contains more FatsFats | +14.4% |
| Contains more CarbsCarbs | +13.9% |
| Contains more WaterWater | +369% |
~equal in
Protein
~17.73g
~equal in
Other
~4.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.953 g
Monounsaturated fat:
Mono. Fat
10.841 g
Polyunsaturated fat:
Poly. Fat
37.507 g
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 | -14.4% |
| Contains more Poly. FatPolyunsaturated fat | +72.3% |
| Contains more Mono. FatMonounsaturated fat | +73% |
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.834mg | 4.082mg | 250% |
| Vitamin B5 | 7.056mg | 0.05mg | 140% |
| Polyunsaturated fat | 37.507g | 21.773g | 105% |
| Iron | 6.81mg | 14.55mg | 97% |
| Calcium | 57mg | 975mg | 92% |
| Phosphorus | 1158mg | 629mg | 76% |
| Selenium | 34.4µg | 63% | |
| Magnesium | 129mg | 351mg | 53% |
| Vitamin B1 | 0.325mg | 0.791mg | 39% |
| Folate | 238µg | 97µg | 35% |
| Zinc | 5.3mg | 7.75mg | 22% |
| Monounsaturated fat | 10.841g | 18.759g | 20% |
| Manganese | 2.114mg | 2.46mg | 15% |
| Fats | 56.8g | 49.67g | 11% |
| Choline | 25.6mg | 5% | |
| Saturated fat | 5.953g | 6.957g | 5% |
| Vitamin B2 | 0.285mg | 0.247mg | 3% |
| Vitamin B3 | 4.198mg | 4.515mg | 2% |
| Calories | 619kcal | 573kcal | 2% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Potassium | 491mg | 468mg | 1% |
| Carbs | 20.59g | 23.45g | 1% |
| Protein | 17.21g | 17.73g | 1% |
| Vitamin B6 | 0.805mg | 0.79mg | 1% |
| Fiber | 11.5g | 11.8g | 1% |
| Net carbs | 9.09g | 11.65g | N/A |
| Sugar | 0.3g | N/A | |
| Sodium | 3mg | 11mg | 0% |
| Tryptophan | 0.263mg | 0.388mg | 0% |
| Threonine | 0.702mg | 0.736mg | 0% |
| Isoleucine | 0.861mg | 0.763mg | 0% |
| Leucine | 1.254mg | 1.358mg | 0% |
| Lysine | 0.708mg | 0.569mg | 0% |
| Methionine | 0.374mg | 0.586mg | 0% |
| Phenylalanine | 0.883mg | 0.94mg | 0% |
| Valine | 0.994mg | 0.99mg | 0% |
| Histidine | 0.477mg | 0.522mg | 0% |
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
78%
47%
Minerals Daily Need Coverage Score
194%
348%
Comparison summary
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Seeds, sunflower seed kernels, toasted, without salt is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Seeds, sunflower seed kernels, toasted, without salt contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Seeds, sunflower seed kernels, toasted, without salt is lower in Saturated fat (difference - 1.004g)
Which food is lower in glycemic index?
Seeds, sunflower seed kernels, toasted, without salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Seeds, sunflower seed kernels, toasted, without salt is cheaper (difference - $4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.