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  6. Summer squash vs. Sesame

Summer squash vs. Sesame — In-Depth Nutrition Comparison

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The main differences between summer squash and sesame

  • Summer squash contains less copper, iron, manganese, calcium, phosphorus, magnesium, zinc, selenium, vitamin B1, and vitamin B6 than sesame.
  • Daily need coverage for copper for sesame is 448% higher.

Food types used in this article are Squash, summer, all varieties, raw and Seeds, sesame seeds, whole, dried.

Infographic

Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Sesame
Sesame
9
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 less SodiumSodium -81.8%
Contains more MagnesiumMagnesium +1964.7%
Contains more CalciumCalcium +6400%
Contains more PotassiumPotassium +78.6%
Contains more IronIron +4057.1%
Contains more CopperCopper +7903.9%
Contains more ZincZinc +2572.4%
Contains more PhosphorusPhosphorus +1555.3%
Contains more ManganeseManganese +1305.7%
Contains more SeleniumSelenium +17100%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +210%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +1547.9%
Contains more Vitamin B2Vitamin B2 +73.9%
Contains more Vitamin B3Vitamin B3 +827.1%
Contains more Vitamin B6Vitamin B6 +262.4%
Contains more FolateFolate +234.5%
Contains more CholineCholine +282.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Sesame DV% diff.
Copper 0.051mg 4.082mg 448%
Iron 0.35mg 14.55mg 178%
Polyunsaturated fat 0.089g 21.773g 145%
Manganese 0.175mg 2.46mg 99%
Calcium 15mg 975mg 96%
Phosphorus 38mg 629mg 84%
Magnesium 17mg 351mg 80%
Fats 0.18g 49.67g 76%
Zinc 0.29mg 7.75mg 68%
Vitamin B1 0.048mg 0.791mg 62%
Selenium 0.2µg 34.4µg 62%
Monounsaturated fat 0.016g 18.759g 47%
Vitamin B6 0.218mg 0.79mg 44%
Fiber 1.1g 11.8g 43%
Protein 1.21g 17.73g 33%
Saturated fat 0.044g 6.957g 31%
Calories 16kcal 573kcal 28%
Vitamin B3 0.487mg 4.515mg 25%
Vitamin C 17mg 0mg 19%
Folate 29µg 97µg 17%
Vitamin B2 0.142mg 0.247mg 8%
Carbs 3.35g 23.45g 7%
Potassium 262mg 468mg 6%
Vitamin K 3µg 0µg 3%
Choline 6.7mg 25.6mg 3%
Vitamin B5 0.155mg 0.05mg 2%
Vitamin E 0.12mg 0.25mg 1%
Vitamin A 10µg 0µg 1%
Fructose 0.95g 1%
Net carbs 2.25g 11.65g N/A
Sugar 2.2g 0.3g N/A
Sodium 2mg 11mg 0%
Tryptophan 0.011mg 0.388mg 0%
Threonine 0.028mg 0.736mg 0%
Isoleucine 0.042mg 0.763mg 0%
Leucine 0.069mg 1.358mg 0%
Lysine 0.065mg 0.569mg 0%
Methionine 0.017mg 0.586mg 0%
Phenylalanine 0.041mg 0.94mg 0%
Valine 0.053mg 0.99mg 0%
Histidine 0.025mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 +1917.9%
Contains more ProteinProtein +1365.3%
Contains more FatsFats +27494.4%
Contains more CarbsCarbs +600%
Contains more OtherOther +619.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 -99.4%
Contains more Mono. FatMonounsaturated fat +117143.8%
Contains more Poly. FatPolyunsaturated fat +24364%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.