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  6. Sesame vs. Sunflower seeds

Sesame vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are sesame and sunflower seeds different?

  • Sesame is higher in copper, iron, calcium, and zinc; however, sunflower seeds are richer in vitamin E, vitamin B1, vitamin B6, selenium, folate, and vitamin B3.
  • Daily need coverage for copper for sesame is 254% higher.
  • Sesame contains 13 times more calcium than sunflower seeds. While sesame contains 975mg of calcium, sunflower seeds contain only 78mg.

Seeds, sesame seeds, whole, dried and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Sesame vs Sunflower seeds infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains more CalciumCalcium +1150%
Contains more IronIron +177.1%
Contains more CopperCopper +126.8%
Contains more ZincZinc +55%
Contains more ManganeseManganese +26.2%
Contains more PotassiumPotassium +37.8%
Contains less SodiumSodium -18.2%
Contains more SeleniumSelenium +54.1%
~equal in Magnesium ~325mg
~equal in Phosphorus ~660mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Sesame
Sesame
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
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 Sesame Sunflower seeds DV% diff.
Copper 4.082mg 1.8mg 254%
Vitamin E 0.25mg 35.17mg 233%
Iron 14.55mg 5.25mg 116%
Calcium 975mg 78mg 90%
Vitamin B1 0.791mg 1.48mg 57%
Vitamin B6 0.79mg 1.345mg 43%
Selenium 34.4µg 53µg 34%
Folate 97µg 227µg 33%
Zinc 7.75mg 5mg 25%
Vitamin B3 4.515mg 8.335mg 24%
Manganese 2.46mg 1.95mg 22%
Vitamin B5 0.05mg 1.13mg 22%
Fiber 11.8g 8.6g 13%
Saturated fat 6.957g 4.455g 11%
Polyunsaturated fat 21.773g 23.137g 9%
Vitamin B2 0.247mg 0.355mg 8%
Protein 17.73g 20.78g 6%
Magnesium 351mg 325mg 6%
Potassium 468mg 645mg 5%
Choline 25.6mg 55.1mg 5%
Phosphorus 629mg 660mg 4%
Fats 49.67g 51.46g 3%
Vitamin C 0mg 1.4mg 2%
Calories 573kcal 584kcal 1%
Carbs 23.45g 20g 1%
Monounsaturated fat 18.759g 18.528g 1%
Protein per 100 calories 3.1g 3.6g N/A
Calories per 10 g protein 323kcal 281kcal N/A
Weight per 100 calories 17g 17g N/A
Unsaturated / Saturated Fat ratio 5.8 9.4 N/A
Net carbs 11.65g 11.4g N/A
Sugar 0.3g 2.62g N/A
Sodium 11mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.388mg 0.348mg 0%
Threonine 0.736mg 0.928mg 0%
Isoleucine 0.763mg 1.139mg 0%
Leucine 1.358mg 1.659mg 0%
Lysine 0.569mg 0.937mg 0%
Methionine 0.586mg 0.494mg 0%
Phenylalanine 0.94mg 1.169mg 0%
Valine 0.99mg 1.315mg 0%
Histidine 0.522mg 0.632mg 0%
Omega-3 (EPA) 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
1
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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +17.3%
Contains more ProteinProtein +17.2%
~equal in Fats ~51.46g
~equal in Water ~4.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -36%
~equal in Monounsaturated fat ~18.528g
~equal in Polyunsaturated fat ~23.137g

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.