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  6. Seeds, sunflower seed kernels, toasted, without salt vs. Sesame

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

Seeds, sunflower seed kernels, toasted, 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% 17% 43% 255% 611% 145% 496% 0.39% 276% 0%
Sesame
Sesame
7
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 +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%
~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 4.7% 0% 0% 0% 81% 66% 79% 423% 186% 0% 0% 179% 0%
Sesame
Sesame
3
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 B2Vitamin B2 +15.4%
Contains more Vitamin B5Vitamin B5 +14012%
Contains more FolateFolate +145.4%
Contains more Vitamin B1Vitamin B1 +143.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.515mg
~equal in Vitamin B6 ~0.79mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Seeds, sunflower seed kernels, toasted, without salt Sesame 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 57% 21% 4%
Protein: 17.21 g
Fats: 56.8 g
Carbs: 20.59 g
Water: 1 g
Other: 4.4 g
Sesame
Sesame
4
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 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
11% 20% 69%
Saturated fat: Sat. Fat 5.953 g
Monounsaturated fat: Mono. Fat 10.841 g
Polyunsaturated fat: Poly. Fat 37.507 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 -14.4%
Contains more Poly. FatPolyunsaturated fat +72.3%
Contains more Mono. FatMonounsaturated fat +73%

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, toasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170154/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.