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  6. Seeds, sesame seeds, whole, roasted and toasted vs. Spinach

Seeds, sesame seeds, whole, roasted and toasted vs. Spinach — In-Depth Nutrition Comparison

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Important differences between seeds, sesame seeds, whole, roasted and toasted and spinach

  • Seeds, sesame seeds, whole, roasted, and toasted has more copper, iron, calcium, phosphorus, manganese, magnesium, selenium, vitamin B1, and zinc; however, spinach has more vitamin A.
  • Seeds, sesame seeds, whole, roasted, and toasted's daily need coverage for copper is 255% more.
  • Seeds, sesame seeds, whole, roasted, and toasted has 23 times more selenium than spinach. Seeds, sesame seeds, whole, roasted, and toasted has 34.4µg of selenium, while spinach has 1.5µg.

The food varieties used in the comparison are Seeds, sesame seeds, whole, roasted, and toasted and Spinach, cooked, boiled, drained, without salt.

Infographic

Seeds, sesame seeds, whole, roasted and toasted vs Spinach 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 254% 297% 42% 554% 823% 195% 273% 1.4% 326% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more MagnesiumMagnesium +309.2%
Contains more CalciumCalcium +627.2%
Contains more IronIron +313.4%
Contains more CopperCopper +1319.5%
Contains more ZincZinc +842.1%
Contains more PhosphorusPhosphorus +1039.3%
Contains less SodiumSodium -84.3%
Contains more ManganeseManganese +167%
Contains more SeleniumSelenium +2193.3%
~equal in Potassium ~466mg

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 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% 0% 201% 58% 86% 3.1% 185% 0% 0% 74%
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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Contains more Vitamin B1Vitamin B1 +745.3%
Contains more Vitamin B3Vitamin B3 +834.9%
Contains more Vitamin B6Vitamin B6 +231.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +184.3%
Contains more FolateFolate +49%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.236mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seeds, sesame seeds, whole, roasted and toasted Spinach DV% diff.
Vitamin K 493.6µg 411%
Copper 2.47mg 0.174mg 255%
Iron 14.76mg 3.57mg 140%
Polyunsaturated fat 21.039g 0.109g 140%
Calcium 989mg 136mg 85%
Phosphorus 638mg 56mg 83%
Fats 48g 0.26g 73%
Manganese 2.496mg 0.935mg 68%
Magnesium 356mg 87mg 64%
Selenium 34.4µg 1.5µg 60%
Vitamin B1 0.803mg 0.095mg 59%
Zinc 7.16mg 0.76mg 58%
Vitamin A 0µg 524µg 58%
Fiber 14g 2.4g 46%
Monounsaturated fat 18.127g 0.006g 45%
Vitamin B6 0.802mg 0.242mg 43%
Saturated fat 6.722g 0.043g 30%
Protein 16.96g 2.97g 28%
Calories 565kcal 23kcal 27%
Vitamin B3 4.581mg 0.49mg 26%
Vitamin E 2.08mg 14%
Folate 98µg 146µg 12%
Vitamin C 0mg 9.8mg 11%
Carbs 25.74g 3.75g 7%
Choline 19.7mg 4%
Sodium 11mg 70mg 3%
Vitamin B5 0.051mg 0.145mg 2%
Vitamin B2 0.251mg 0.236mg 1%
Protein per 100 calories 3g 13g N/A
Calories per 10 g protein 333kcal 77kcal N/A
Weight per 100 calories 18g 435g N/A
Unsaturated / Saturated Fat ratio 5.8 2.7 N/A
Net carbs 11.74g 1.35g N/A
Potassium 475mg 466mg 0%
Sugar 0.43g N/A
Tryptophan 0.371mg 0.04mg 0%
Threonine 0.704mg 0.127mg 0%
Isoleucine 0.73mg 0.152mg 0%
Leucine 1.299mg 0.231mg 0%
Lysine 0.544mg 0.182mg 0%
Methionine 0.56mg 0.055mg 0%
Phenylalanine 0.899mg 0.134mg 0%
Valine 0.947mg 0.168mg 0%
Histidine 0.499mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 48% 26% 3% 6%
Protein: 16.96 g
Fats: 48 g
Carbs: 25.74 g
Water: 3.3 g
Other: 6 g
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more ProteinProtein +471%
Contains more FatsFats +18361.5%
Contains more CarbsCarbs +586.4%
Contains more OtherOther +231.5%
Contains more WaterWater +2663.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 40% 46%
Saturated fat: Sat. Fat 6.722 g
Monounsaturated fat: Mono. Fat 18.127 g
Polyunsaturated fat: Poly. Fat 21.039 g
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated fat +302016.7%
Contains more Poly. FatPolyunsaturated fat +19201.8%
Contains less Sat. FatSaturated fat -99.4%

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. Seeds, sesame seeds, whole, roasted and toasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170151/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.