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Soy milk vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between soy milk and sesame

  • The amount of copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, and selenium in sesame is higher than in soy milk.
  • Sesame covers your daily need for copper, 439% more than soy milk.

These are the specific foods used in this comparison Soymilk, original and vanilla, unfortified and Seeds, sesame seeds, whole, dried.

Infographic

Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 MagnesiumMagnesium +1304%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +296.6%
Contains more IronIron +2173.4%
Contains more CopperCopper +3089.1%
Contains more ZincZinc +6358.3%
Contains more PhosphorusPhosphorus +1109.6%
Contains less SodiumSodium -78.4%
Contains more ManganeseManganese +1003.1%
Contains more SeleniumSelenium +616.7%

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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Sesame
6
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 B5Vitamin B5 +646%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B1Vitamin B1 +1218.3%
Contains more Vitamin B2Vitamin B2 +258%
Contains more Vitamin B3Vitamin B3 +780.1%
Contains more Vitamin B6Vitamin B6 +926%
Contains more FolateFolate +438.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~25.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
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 +1777.4%
Contains more ProteinProtein +442.2%
Contains more FatsFats +2738.3%
Contains more CarbsCarbs +273.4%
Contains more OtherOther +586.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
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 -97.1%
Contains more Mono. FatMonounsaturated fat +4578.1%
Contains more Poly. FatPolyunsaturated fat +2165.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy milk 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 milk Sesame DV% diff.
Copper 0.128mg 4.082mg 439%
Iron 0.64mg 14.55mg 174%
Polyunsaturated fat 0.961g 21.773g 139%
Manganese 0.223mg 2.46mg 97%
Calcium 25mg 975mg 95%
Phosphorus 52mg 629mg 82%
Magnesium 25mg 351mg 78%
Fats 1.75g 49.67g 74%
Zinc 0.12mg 7.75mg 69%
Vitamin B1 0.06mg 0.791mg 61%
Vitamin B6 0.077mg 0.79mg 55%
Selenium 4.8µg 34.4µg 54%
Monounsaturated fat 0.401g 18.759g 46%
Fiber 0.6g 11.8g 45%
Saturated fat 0.205g 6.957g 31%
Protein 3.27g 17.73g 29%
Calories 54kcal 573kcal 26%
Vitamin B3 0.513mg 4.515mg 25%
Folate 18µg 97µg 20%
Vitamin B2 0.069mg 0.247mg 14%
Potassium 118mg 468mg 10%
Vitamin B5 0.373mg 0.05mg 6%
Carbs 6.28g 23.45g 6%
Vitamin K 3µg 0µg 3%
Sodium 51mg 11mg 2%
Vitamin E 0.11mg 0.25mg 1%
Net carbs 5.68g 11.65g N/A
Sugar 3.99g 0.3g N/A
Choline 23.6mg 25.6mg 0%
Tryptophan 0.038mg 0.388mg 0%
Threonine 0.108mg 0.736mg 0%
Isoleucine 0.114mg 0.763mg 0%
Leucine 0.186mg 1.358mg 0%
Lysine 0.131mg 0.569mg 0%
Methionine 0.027mg 0.586mg 0%
Phenylalanine 0.113mg 0.94mg 0%
Valine 0.117mg 0.99mg 0%
Histidine 0.061mg 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk 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
9%
Soy milk
47%
Sesame
Minerals Daily Need Coverage Score
19%
Soy milk
348%
Sesame

Comparison summary

Which food is lower in Saturated fat?
Soy milk
Soy milk is lower in Saturated fat (difference - 6.752g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 37)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $2.2)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 3.69g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 40mg)
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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.