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  6. Salmon vs. Sesame

Salmon vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between Salmon and Sesame

  • Salmon has more Vitamin B12, and Vitamin D, however, Sesame is richer in Copper, Iron, Manganese, Calcium, Magnesium, Zinc, Phosphorus, and Fiber.
  • Sesame covers your daily Copper needs 448% more than Salmon.

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

Infographic

Salmon vs Sesame 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.
Salmon
Salmon
1
:
9
Sesame
Sesame
Contains more Selenium +20.3%
Contains more Calcium +6400%
Contains more Iron +4179.4%
Contains more Magnesium +1070%
Contains more Phosphorus +149.6%
Contains more Potassium +21.9%
Contains less Sodium -82%
Contains more Zinc +1702.3%
Contains more Copper +8230.6%
Contains more Manganese +15275%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Selenium +20.3%
Contains more Calcium +6400%
Contains more Iron +4179.4%
Contains more Magnesium +1070%
Contains more Phosphorus +149.6%
Contains more Potassium +21.9%
Contains less Sodium -82%
Contains more Zinc +1702.3%
Contains more Copper +8230.6%
Contains more Manganese +15275%

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.
Salmon
Salmon
8
:
4
Sesame
Sesame
Contains more Vitamin A +2455.6%
Contains more Vitamin E +356%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +78.2%
Contains more Vitamin B5 +2850%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +132.6%
Contains more Vitamin B2 +83%
Contains more Vitamin B6 +22.1%
Contains more Folate +185.3%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Sesame
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 +2455.6%
Contains more Vitamin E +356%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +78.2%
Contains more Vitamin B5 +2850%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +132.6%
Contains more Vitamin B2 +83%
Contains more Vitamin B6 +22.1%
Contains more Folate +185.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
:
3
Sesame
Sesame
Contains more Protein +24.6%
Contains more Water +1280.6%
Contains more Fats +302.2%
Contains more Carbs +∞%
Contains more Other +457.5%
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Sesame
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 +24.6%
Contains more Water +1280.6%
Contains more Fats +302.2%
Contains more Carbs +∞%
Contains more Other +457.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
1
:
2
Sesame
Sesame
Contains less Saturated Fat -65.5%
Contains more Monounsaturated Fat +348.7%
Contains more Polyunsaturated fat +378.2%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -65.5%
Contains more Monounsaturated Fat +348.7%
Contains more Polyunsaturated fat +378.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon 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 ok

All nutrients comparison - raw data values

Nutrient Salmon Sesame Opinion
Net carbs 0g 11.65g Sesame
Protein 22.1g 17.73g Salmon
Fats 12.35g 49.67g Sesame
Carbs 0g 23.45g Sesame
Calories 206kcal 573kcal Sesame
Sugar 0g 0.3g Salmon
Fiber 0g 11.8g Sesame
Calcium 15mg 975mg Sesame
Iron 0.34mg 14.55mg Sesame
Magnesium 30mg 351mg Sesame
Phosphorus 252mg 629mg Sesame
Potassium 384mg 468mg Sesame
Sodium 61mg 11mg Sesame
Zinc 0.43mg 7.75mg Sesame
Copper 0.049mg 4.082mg Sesame
Manganese 0.016mg 2.46mg Sesame
Selenium 41.4µg 34.4µg Salmon
Vitamin A 230IU 9IU Salmon
Vitamin A RAE 69µg 0µg Salmon
Vitamin E 1.14mg 0.25mg Salmon
Vitamin D 526IU 0IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.791mg Sesame
Vitamin B2 0.135mg 0.247mg Sesame
Vitamin B3 8.045mg 4.515mg Salmon
Vitamin B5 1.475mg 0.05mg Salmon
Vitamin B6 0.647mg 0.79mg Sesame
Folate 34µg 97µg Sesame
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg 0µg Salmon
Tryptophan 0.248mg 0.388mg Sesame
Threonine 0.969mg 0.736mg Salmon
Isoleucine 1.018mg 0.763mg Salmon
Leucine 1.796mg 1.358mg Salmon
Lysine 2.03mg 0.569mg Salmon
Methionine 0.654mg 0.586mg Salmon
Phenylalanine 0.863mg 0.94mg Sesame
Valine 1.139mg 0.99mg Salmon
Histidine 0.651mg 0.522mg Salmon
Cholesterol 63mg 0mg Sesame
Saturated Fat 2.397g 6.957g Salmon
Omega-3 - DHA 1.457g 0g Salmon
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DPA 0.17g 0g Salmon
Monounsaturated Fat 4.181g 18.759g Sesame
Polyunsaturated fat 4.553g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon 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
110%
Salmon
50%
Sesame
Minerals Daily Need Coverage Score
44%
Salmon
348%
Sesame

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 63mg)
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $9)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 4.56g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.