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  6. Soy yogurt vs. Sesame

Soy yogurt vs. Sesame — In-Depth Nutrition Comparison

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A recap on differences between Soy yogurt and Sesame

  • Soy yogurt has more Vitamin C, and Vitamin D, however, Sesame is higher in Calcium, and Fiber.
  • Sesame covers your daily Calcium needs 84% more than Soy yogurt.
  • Sesame has less Sugar.

Food varieties used in this article are SILK Plain soy yogurt and Seeds, sesame seeds, whole, dried.

Infographic

Soy yogurt 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 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
Sesame
Sesame
10
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 CalciumCalcium +638.6%
Contains less SodiumSodium -15.4%

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.
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 44% 0% 0% 39% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Sesame
Sesame
9
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 DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 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 WaterWater +1705.3%
Contains more ProteinProtein +571.6%
Contains more FatsFats +2722.2%
Contains more CarbsCarbs +142%
Contains more OtherOther +259.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 less Sat. FatSaturated Fat -96.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy yogurt Sesame
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy yogurt Sesame Opinion
Calories 66kcal 573kcal Sesame
Protein 2.64g 17.73g Sesame
Fats 1.76g 49.67g Sesame
Vitamin C 13.2mg 0mg Soy yogurt
Net carbs 9.29g 11.65g Sesame
Carbs 9.69g 23.45g Sesame
Vitamin D 53IU 0IU Soy yogurt
Magnesium 351mg Sesame
Calcium 132mg 975mg Sesame
Potassium 468mg Sesame
Iron 14.55mg Sesame
Sugar 5.29g 0.3g Sesame
Fiber 0.4g 11.8g Sesame
Copper 4.082mg Sesame
Zinc 7.75mg Sesame
Phosphorus 629mg Sesame
Sodium 13mg 11mg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.25mg Sesame
Vitamin D 1.3µg 0µg Soy yogurt
Manganese 2.46mg Sesame
Selenium 34.4µg Sesame
Vitamin B1 0.791mg Sesame
Vitamin B2 0.247mg Sesame
Vitamin B3 4.515mg Sesame
Vitamin B5 0.05mg Sesame
Vitamin B6 0.79mg Sesame
Folate 97µg Sesame
Choline 25.6mg Sesame
Saturated Fat 0.22g 6.957g Soy yogurt
Monounsaturated Fat 18.759g Sesame
Polyunsaturated fat 21.773g Sesame
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
6%
Soy yogurt
47%
Sesame
Minerals Daily Need Coverage Score
4%
Soy yogurt
348%
Sesame

Comparison summary

Which food is lower in Saturated Fat?
Soy yogurt
Soy yogurt is lower in Saturated Fat (difference - 6.737g)
Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 0)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $4)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 4.99g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame 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. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/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.