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  6. Sunflower seeds vs. Sesame

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

Sunflower seeds vs Sesame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Sesame
Sesame
5
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 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%
~equal in Magnesium ~351mg
~equal in Phosphorus ~629mg

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170%
Sesame
Sesame
0
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 AVitamin A +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Sesame DV% diff.
Copper 1.8mg 4.082mg 254%
Vitamin E 35.17mg 0.25mg 233%
Iron 5.25mg 14.55mg 116%
Calcium 78mg 975mg 90%
Vitamin B1 1.48mg 0.791mg 57%
Vitamin B6 1.345mg 0.79mg 43%
Selenium 53µg 34.4µg 34%
Folate 227µg 97µg 33%
Zinc 5mg 7.75mg 25%
Vitamin B3 8.335mg 4.515mg 24%
Manganese 1.95mg 2.46mg 22%
Vitamin B5 1.13mg 0.05mg 22%
Fiber 8.6g 11.8g 13%
Saturated fat 4.455g 6.957g 11%
Polyunsaturated fat 23.137g 21.773g 9%
Vitamin B2 0.355mg 0.247mg 8%
Protein 20.78g 17.73g 6%
Magnesium 325mg 351mg 6%
Potassium 645mg 468mg 5%
Choline 55.1mg 25.6mg 5%
Phosphorus 660mg 629mg 4%
Fats 51.46g 49.67g 3%
Vitamin C 1.4mg 0mg 2%
Calories 584kcal 573kcal 1%
Carbs 20g 23.45g 1%
Monounsaturated fat 18.528g 18.759g 1%
Net carbs 11.4g 11.65g N/A
Sugar 2.62g 0.3g N/A
Sodium 9mg 11mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.388mg 0%
Threonine 0.928mg 0.736mg 0%
Isoleucine 1.139mg 0.763mg 0%
Leucine 1.659mg 1.358mg 0%
Lysine 0.937mg 0.569mg 0%
Methionine 0.494mg 0.586mg 0%
Phenylalanine 1.169mg 0.94mg 0%
Valine 1.315mg 0.99mg 0%
Histidine 0.632mg 0.522mg 0%
Omega-3 - EPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Sesame
Sesame
2
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 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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Sesame
Sesame
1
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 -36%
~equal in Monounsaturated fat ~18.759g
~equal in Polyunsaturated fat ~21.773g

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.