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  6. Seeds, sunflower seed kernels, oil roasted, without salt vs. Sesame

Seeds, sunflower seed kernels, oil roasted, without salt vs. Sesame — In-Depth Nutrition Comparison

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Differences between seeds, sunflower seed kernels, oil roasted, without salt and sesame

  • Seeds, sunflower seed kernels, oil roasted, without salt has more vitamin E, vitamin B5, selenium, phosphorus, and folate, while sesame has more copper, iron, calcium, magnesium, and vitamin B1.
  • Sesame's daily need coverage for copper is 253% higher.
  • Sesame contains 145 times less vitamin E than seeds, sunflower seed kernels, oil roasted, without salt. Seeds, sunflower seed kernels, oil roasted, without salt contains 36.33mg of vitamin E, while sesame contains 0.25mg.

The food types used in this comparison are Seeds, sunflower seed kernels, oil roasted, without salt and Seeds, sesame seeds, whole, dried.

Infographic

Seeds, sunflower seed kernels, oil roasted, without salt vs Sesame infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 26% 43% 161% 601% 142% 488% 0.39% 271% 427%
Sesame
Sesame
6
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 PhosphorusPhosphorus +81.1%
Contains less SodiumSodium -72.7%
Contains more SeleniumSelenium +127.3%
Contains more MagnesiumMagnesium +176.4%
Contains more CalciumCalcium +1020.7%
Contains more IronIron +240%
Contains more CopperCopper +126.3%
Contains more ZincZinc +48.8%
Contains more ManganeseManganese +18.3%
~equal in Potassium ~468mg

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.
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 3.7% 0% 0% 727% 80% 65% 77% 417% 183% 0% 7.8% 176%
Sesame
Sesame
1
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14432%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more Vitamin B5Vitamin B5 +13784%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +141.2%
Contains more Vitamin B1Vitamin B1 +147.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~4.515mg
~equal in Vitamin B6 ~0.79mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seeds, sunflower seed kernels, oil roasted, without salt Sesame DV% diff.
Copper 1.804mg 4.082mg 253%
Vitamin E 36.33mg 0.25mg 241%
Omega-6 (Linoleic acid) 34.124g 201%
Vitamin B5 6.942mg 0.05mg 138%
Iron 4.28mg 14.55mg 128%
Calcium 87mg 975mg 89%
Polyunsaturated fat 34.294g 21.773g 83%
Selenium 78.2µg 34.4µg 80%
Phosphorus 1139mg 629mg 73%
Magnesium 127mg 351mg 53%
Vitamin B1 0.32mg 0.791mg 39%
Folate 234µg 97µg 34%
Monounsaturated fat 8.063g 18.759g 27%
Zinc 5.21mg 7.75mg 23%
Manganese 2.08mg 2.46mg 17%
Protein 20.06g 17.73g 5%
Fiber 10.6g 11.8g 5%
Choline 55.1mg 25.6mg 5%
Omega-3 (ALA) 0.076g 5%
Fats 51.3g 49.67g 3%
Vitamin B2 0.28mg 0.247mg 3%
Vitamin K 3.1µg 0µg 3%
Vitamin B3 4.13mg 4.515mg 2%
Calories 592kcal 573kcal 1%
Vitamin C 1.1mg 0mg 1%
Saturated fat 7.068g 6.957g 1%
Protein per 100 calories 3.4g 3.1g N/A
Calories per 10 g protein 295kcal 323kcal N/A
Weight per 100 calories 17g 17g N/A
Unsaturated / Saturated Fat ratio 6 5.8 N/A
Net carbs 12.29g 11.65g N/A
Carbs 22.89g 23.45g 0%
Potassium 483mg 468mg 0%
Sugar 3.11g 0.3g N/A
Sodium 3mg 11mg 0%
Vitamin B6 0.792mg 0.79mg 0%
Trans fat 0.158g N/A
Tryptophan 0.306mg 0.388mg 0%
Threonine 0.817mg 0.736mg 0%
Isoleucine 1.003mg 0.763mg 0%
Leucine 1.461mg 1.358mg 0%
Lysine 0.825mg 0.569mg 0%
Methionine 0.435mg 0.586mg 0%
Phenylalanine 1.029mg 0.94mg 0%
Valine 1.158mg 0.99mg 0%
Histidine 0.556mg 0.522mg 0%
Omega-6 (Gamma-linolenic acid) 0.006g N/A
Omega-6 (Eicosadienoic acid) 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 51% 23% 4%
Protein: 20.06 g
Fats: 51.3 g
Carbs: 22.89 g
Water: 1.54 g
Other: 4.21 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 +13.1%
Contains more WaterWater +204.5%
~equal in Fats ~49.67g
~equal in Carbs ~23.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 16% 69%
Saturated fat: Sat. Fat 7.068 g
Monounsaturated fat: Mono. Fat 8.063 g
Polyunsaturated fat: Poly. Fat 34.294 g
Sesame
Sesame
2
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 more Poly. FatPolyunsaturated fat +57.5%
Contains more Mono. FatMonounsaturated fat +132.7%
~equal in Saturated fat ~6.957g

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, sunflower seed kernels, oil roasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170564/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.