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Soy yogurt vs. Sesame — In-Depth Nutrition Comparison

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A recap on the 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 44% 0% 0% 20% 0% 0% 0% 0% 0% 0% 0% 0%
Sesame
Sesame
7
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 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Soy yogurt Sesame DV% diff.
Copper 4.082mg 454%
Iron 14.55mg 182%
Polyunsaturated fat 21.773g 145%
Manganese 2.46mg 107%
Phosphorus 629mg 90%
Magnesium 351mg 84%
Calcium 132mg 975mg 84%
Fats 1.76g 49.67g 74%
Zinc 7.75mg 70%
Vitamin B1 0.791mg 66%
Selenium 34.4µg 63%
Vitamin B6 0.79mg 61%
Monounsaturated fat 18.759g 47%
Fiber 0.4g 11.8g 46%
Saturated fat 0.22g 6.957g 31%
Protein 2.64g 17.73g 30%
Vitamin B3 4.515mg 28%
Calories 66kcal 573kcal 25%
Folate 97µg 24%
Vitamin B2 0.247mg 19%
Vitamin C 13.2mg 0mg 15%
Potassium 468mg 14%
Vitamin D 53 IU 0 IU 7%
Vitamin D 1.3µg 0µg 7%
Carbs 9.69g 23.45g 5%
Choline 25.6mg 5%
Vitamin E 0.25mg 2%
Vitamin B5 0.05mg 1%
Net carbs 9.29g 11.65g N/A
Sugar 5.29g 0.3g N/A
Sodium 13mg 11mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

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%

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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.