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Mackerel vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between Mackerel and Sesame

  • Mackerel has more Vitamin B12, however, Sesame is richer in Copper, Iron, Manganese, Calcium, Zinc, Magnesium, Vitamin B1, Phosphorus, and Fiber.
  • Mackerel covers your daily Vitamin B12 needs 792% more than Sesame.

Specific food types used in this comparison are Fish, mackerel, Atlantic, cooked, dry heat and Seeds, sesame seeds, whole, dried.

Infographic

Mackerel 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.
Contains more Selenium +50%
Contains more Calcium +6400%
Contains more Iron +826.8%
Contains more Magnesium +261.9%
Contains more Phosphorus +126.3%
Contains more Potassium +16.7%
Contains less Sodium -86.7%
Contains more Zinc +724.5%
Contains more Copper +4242.6%
Contains more Manganese +12200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Selenium +50%
Contains more Calcium +6400%
Contains more Iron +826.8%
Contains more Magnesium +261.9%
Contains more Phosphorus +126.3%
Contains more Potassium +16.7%
Contains less Sodium -86.7%
Contains more Zinc +724.5%
Contains more Copper +4242.6%
Contains more Manganese +12200%

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.
:
6
Sesame
Contains more Vitamin A +1900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +66.8%
Contains more Vitamin B3 +51.7%
Contains more Vitamin B5 +1880%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +397.5%
Contains more Vitamin B6 +71.7%
Contains more Folate +4750%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin A +1900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +66.8%
Contains more Vitamin B3 +51.7%
Contains more Vitamin B5 +1880%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +397.5%
Contains more Vitamin B6 +71.7%
Contains more Folate +4750%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +34.5%
Contains more Water +1035.8%
Contains more Other +13.7%
Contains more Fats +178.9%
Contains more Carbs +∞%
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
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 Protein +34.5%
Contains more Water +1035.8%
Contains more Other +13.7%
Contains more Fats +178.9%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +167.8%
Contains more Polyunsaturated fat +406.3%
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +167.8%
Contains more Polyunsaturated fat +406.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Sesame
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Sesame Opinion
Net carbs 0g 11.65g Sesame
Protein 23.85g 17.73g Mackerel
Fats 17.81g 49.67g Sesame
Carbs 0g 23.45g Sesame
Calories 262kcal 573kcal Sesame
Sugar 0.3g Mackerel
Fiber 0g 11.8g Sesame
Calcium 15mg 975mg Sesame
Iron 1.57mg 14.55mg Sesame
Magnesium 97mg 351mg Sesame
Phosphorus 278mg 629mg Sesame
Potassium 401mg 468mg Sesame
Sodium 83mg 11mg Sesame
Zinc 0.94mg 7.75mg Sesame
Copper 0.094mg 4.082mg Sesame
Manganese 0.02mg 2.46mg Sesame
Selenium 51.6µg 34.4µg Mackerel
Vitamin A 180IU 9IU Mackerel
Vitamin A RAE 54µg 0µg Mackerel
Vitamin E 0.25mg Sesame
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.791mg Sesame
Vitamin B2 0.412mg 0.247mg Mackerel
Vitamin B3 6.85mg 4.515mg Mackerel
Vitamin B5 0.99mg 0.05mg Mackerel
Vitamin B6 0.46mg 0.79mg Sesame
Folate 2µg 97µg Sesame
Vitamin B12 19µg 0µg Mackerel
Tryptophan 0.267mg 0.388mg Sesame
Threonine 1.045mg 0.736mg Mackerel
Isoleucine 1.099mg 0.763mg Mackerel
Leucine 1.938mg 1.358mg Mackerel
Lysine 2.19mg 0.569mg Mackerel
Methionine 0.706mg 0.586mg Mackerel
Phenylalanine 0.931mg 0.94mg Sesame
Valine 1.228mg 0.99mg Mackerel
Histidine 0.702mg 0.522mg Mackerel
Cholesterol 75mg 0mg Sesame
Saturated Fat 4.176g 6.957g Mackerel
Omega-3 - DHA 0.699g 0g Mackerel
Omega-3 - EPA 0.504g 0g Mackerel
Omega-3 - DPA 0.106g 0g Mackerel
Monounsaturated Fat 7.006g 18.759g Sesame
Polyunsaturated fat 4.3g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
235%
Mackerel
50%
Sesame
Minerals Daily Need Coverage Score
64%
Mackerel
348%
Sesame

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 72mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 75mg)
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $3)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 2.781g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.