Sunflower seeds vs. Sesame — In-Depth Nutrition Comparison
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How are sunflower seeds and sesame different?
- Sunflower seeds are higher in vitamin E, vitamin B1, vitamin B6, selenium, folate, and vitamin B3; however, sesame is richer in copper, iron, calcium, and zinc.
- Daily need coverage for copper for sesame is 254% higher.
- Sunflower seeds contain 141 times more Vitamin E than sesame. While sunflower seeds contain 35.17mg of Vitamin E, sesame contains only 0.25mg.
Seeds, sunflower seed kernels, dried and Seeds, sesame seeds, whole, dried are the varieties used in this article.
Infographic
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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.
| Contains more PotassiumPotassium | +37.8% |
| Contains less SodiumSodium | -18.2% |
| Contains more SeleniumSelenium | +54.1% |
| Contains more CalciumCalcium | +1150% |
| Contains more IronIron | +177.1% |
| Contains more CopperCopper | +126.8% |
| Contains more ZincZinc | +55% |
| Contains more ManganeseManganese | +26.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +455.6% |
| Contains more Vitamin EVitamin E | +13968% |
| Contains more Vitamin B1Vitamin B1 | +87.1% |
| Contains more Vitamin B2Vitamin B2 | +43.7% |
| Contains more Vitamin B3Vitamin B3 | +84.6% |
| Contains more Vitamin B5Vitamin B5 | +2160% |
| Contains more Vitamin B6Vitamin B6 | +70.3% |
| Contains more FolateFolate | +134% |
| Contains more CholineCholine | +115.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
| Contains more ProteinProtein | +17.2% |
| Contains more CarbsCarbs | +17.3% |
| Contains more OtherOther | +47.2% |
~equal in
Fats
~49.67g
~equal in
Water
~4.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
4.455 g
Monounsaturated Fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
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 | -36% |
~equal in
Monounsaturated Fat
~18.759g
~equal in
Polyunsaturated fat
~21.773g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 584kcal | 573kcal |
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| Protein | 20.78g | 17.73g |
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| Fats | 51.46g | 49.67g |
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| Vitamin C | 1.4mg | 0mg |
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| Net carbs | 11.4g | 11.65g |
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| Carbs | 20g | 23.45g |
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| Magnesium | 325mg | 351mg |
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| Calcium | 78mg | 975mg |
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| Potassium | 645mg | 468mg |
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| Iron | 5.25mg | 14.55mg |
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| Sugar | 2.62g | 0.3g |
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| Fiber | 8.6g | 11.8g |
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| Copper | 1.8mg | 4.082mg |
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| Zinc | 5mg | 7.75mg |
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| Phosphorus | 660mg | 629mg |
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| Sodium | 9mg | 11mg |
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| Vitamin A | 50IU | 9IU |
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| Vitamin A | 3µg | 0µg |
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| Vitamin E | 35.17mg | 0.25mg |
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| Manganese | 1.95mg | 2.46mg |
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| Selenium | 53µg | 34.4µg |
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| Vitamin B1 | 1.48mg | 0.791mg |
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| Vitamin B2 | 0.355mg | 0.247mg |
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| Vitamin B3 | 8.335mg | 4.515mg |
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| Vitamin B5 | 1.13mg | 0.05mg |
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| Vitamin B6 | 1.345mg | 0.79mg |
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| Folate | 227µg | 97µg |
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| Choline | 55.1mg | 25.6mg |
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| Saturated Fat | 4.455g | 6.957g |
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| Monounsaturated Fat | 18.528g | 18.759g |
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| Polyunsaturated fat | 23.137g | 21.773g |
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| Tryptophan | 0.348mg | 0.388mg |
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| Threonine | 0.928mg | 0.736mg |
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| Isoleucine | 1.139mg | 0.763mg |
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| Leucine | 1.659mg | 1.358mg |
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| Lysine | 0.937mg | 0.569mg |
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| Methionine | 0.494mg | 0.586mg |
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| Phenylalanine | 1.169mg | 0.94mg |
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| Valine | 1.315mg | 0.99mg |
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| Histidine | 0.632mg | 0.522mg |
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| Omega-3 - EPA | 0.014g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
146%
47%
Minerals Daily Need Coverage Score
207%
348%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Sunflower seeds is lower in Saturated Fat (difference - 2.502g)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 20)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $2.4)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 2.32g)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)