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Sesame vs. Mackerel — In-Depth Nutrition Comparison

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Significant differences between Sesame and Mackerel

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

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

Infographic

Sesame vs Mackerel 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 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%
Contains more Selenium +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
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%
Contains more Selenium +50%

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.
Sesame
6
:
Contains more Vitamin B1 +397.5%
Contains more Vitamin B6 +71.7%
Contains more Folate +4750%
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 +∞%
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%
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%
Contains more Vitamin B1 +397.5%
Contains more Vitamin B6 +71.7%
Contains more Folate +4750%
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 +∞%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Mackerel
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
50%
Sesame
235%
Mackerel
Minerals Daily Need Coverage Score
348%
Sesame
64%
Mackerel

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.