Sardines vs. Sesame — In-Depth Nutrition Comparison

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Differences between sardines and sesame

Sardines have more vitamin B12, while sesame has more copper, iron, manganese, magnesium, calcium, vitamin B1, zinc, and vitamin B6.
Sesame's daily need coverage for copper is 433% higher.
The amount of cholesterol in sesame is lower.

The food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Seeds, sesame seeds, whole, dried.

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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.

Sardines

Sesame

Contains more SeleniumSelenium

+53.2%

Contains more MagnesiumMagnesium	+800%
Contains more CalciumCalcium	+155.2%
Contains more PotassiumPotassium	+17.9%
Contains more IronIron	+398.3%
Contains more CopperCopper	+2094.6%
Contains more ZincZinc	+491.6%
Contains more PhosphorusPhosphorus	+28.4%
Contains less SodiumSodium	-96.4%
Contains more ManganeseManganese	+2177.8%

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.

Sardines

Sesame

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+716%
Contains more Vitamin B3Vitamin B3	+16.2%
Contains more Vitamin B5Vitamin B5	+1184%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+888.8%
Contains more Vitamin B6Vitamin B6	+373.1%
Contains more FolateFolate	+870%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.247mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.186mg	4.082mg	433%
Vitamin B12	8.94µg	0µg	373%
Iron	2.92mg	14.55mg	145%
Polyunsaturated fat	5.148g	21.773g	111%
Manganese	0.108mg	2.46mg	102%
Magnesium	39mg	351mg	74%
Fats	11.45g	49.67g	59%
Calcium	382mg	975mg	59%
Zinc	1.31mg	7.75mg	59%
Vitamin B1	0.08mg	0.791mg	59%
Vitamin B6	0.167mg	0.79mg	48%
Cholesterol	142mg	0mg	47%
Fiber	0g	11.8g	47%
Monounsaturated fat	3.869g	18.759g	37%
Selenium	52.7µg	34.4µg	33%
Saturated fat	1.528g	6.957g	25%
Vitamin D*	193 IU	0 IU	24%
Vitamin D	4.8µg	0µg	24%
Folate	10µg	97µg	22%
Phosphorus	490mg	629mg	20%
Calories	208kcal	573kcal	18%
Protein	24.62g	17.73g	14%
Sodium	307mg	11mg	13%
Vitamin E	2.04mg	0.25mg	12%
Vitamin B5	0.642mg	0.05mg	12%
Choline	75mg	25.6mg	9%
Carbs	0g	23.45g	8%
Vitamin B3	5.245mg	4.515mg	5%
Vitamin A	32µg	0µg	4%
Potassium	397mg	468mg	2%
Vitamin B2	0.227mg	0.247mg	2%
Vitamin K	2.6µg	0µg	2%
Protein per 100 calories	12g	3.1g	N/A
Calories per 10 g protein	84kcal	323kcal	N/A
Weight per 100 calories	48g	17g	N/A
Unsaturated / Saturated Fat ratio	5.9	5.8	N/A
Net carbs	0g	11.65g	N/A
Sugar	0g	0.3g	N/A
Tryptophan	0.276mg	0.388mg	0%
Threonine	1.079mg	0.736mg	0%
Isoleucine	1.134mg	0.763mg	0%
Leucine	2.001mg	1.358mg	0%
Lysine	2.26mg	0.569mg	0%
Methionine	0.729mg	0.586mg	0%
Phenylalanine	0.961mg	0.94mg	0%
Valine	1.268mg	0.99mg	0%
Histidine	0.725mg	0.522mg	0%
Omega-3 - EPA	0.473g	0g	N/A
Omega-3 - DHA	0.509g	0g	N/A