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  6. Sesame vs. Tuna

Sesame vs. Tuna — In-Depth Nutrition Comparison

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The main differences between Sesame and Tuna

  • Sesame has more Copper, Iron, Manganese, Calcium, Magnesium, Zinc, and Vitamin B1, however, Tuna has more Selenium, Vitamin B3, and Vitamin B12.
  • Daily need coverage for Copper from Sesame is 449% higher.
  • Tuna has 244 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Tuna has 4mg.

Food types used in this article are Seeds, sesame seeds, whole, dried and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Sesame vs Tuna 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.
Sesame
Sesame
8
:
2
Tuna
Tuna
Contains more Calcium +24275%
Contains more Iron +1481.5%
Contains more Magnesium +735.7%
Contains more Phosphorus +88.9%
Contains less Sodium -79.6%
Contains more Zinc +1622.2%
Contains more Copper +9393%
Contains more Manganese +18823.1%
Contains more Potassium +12.6%
Contains more Selenium +214.5%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +24275%
Contains more Iron +1481.5%
Contains more Magnesium +735.7%
Contains more Phosphorus +88.9%
Contains less Sodium -79.6%
Contains more Zinc +1622.2%
Contains more Copper +9393%
Contains more Manganese +18823.1%
Contains more Potassium +12.6%
Contains more Selenium +214.5%

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
Sesame
3
:
8
Tuna
Tuna
Contains more Vitamin B1 +490.3%
Contains more Vitamin B2 +80.3%
Contains more Folate +4750%
Contains more Vitamin A +622.2%
Contains more Vitamin E +16%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +388.8%
Contains more Vitamin B5 +568%
Contains more Vitamin B6 +31.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin B1 +490.3%
Contains more Vitamin B2 +80.3%
Contains more Folate +4750%
Contains more Vitamin A +622.2%
Contains more Vitamin E +16%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +388.8%
Contains more Vitamin B5 +568%
Contains more Vitamin B6 +31.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Tuna
Tuna
Contains more Fats +8318.6%
Contains more Carbs +∞%
Contains more Other +248.4%
Contains more Protein +64.4%
Contains more Water +1370.8%
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
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +8318.6%
Contains more Carbs +∞%
Contains more Other +248.4%
Contains more Protein +64.4%
Contains more Water +1370.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +13493.5%
Contains more Polyunsaturated fat +12341.7%
Contains less Saturated Fat -97.1%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +13493.5%
Contains more Polyunsaturated fat +12341.7%
Contains less Saturated Fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Tuna Opinion
Net carbs 11.65g 0g Sesame
Protein 17.73g 29.15g Tuna
Fats 49.67g 0.59g Sesame
Carbs 23.45g 0g Sesame
Calories 573kcal 130kcal Sesame
Sugar 0.3g 0g Tuna
Fiber 11.8g 0g Sesame
Calcium 975mg 4mg Sesame
Iron 14.55mg 0.92mg Sesame
Magnesium 351mg 42mg Sesame
Phosphorus 629mg 333mg Sesame
Potassium 468mg 527mg Tuna
Sodium 11mg 54mg Sesame
Zinc 7.75mg 0.45mg Sesame
Copper 4.082mg 0.043mg Sesame
Manganese 2.46mg 0.013mg Sesame
Selenium 34.4µg 108.2µg Tuna
Vitamin A 9IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 0.25mg 0.29mg Tuna
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin B1 0.791mg 0.134mg Sesame
Vitamin B2 0.247mg 0.137mg Sesame
Vitamin B3 4.515mg 22.07mg Tuna
Vitamin B5 0.05mg 0.334mg Tuna
Vitamin B6 0.79mg 1.038mg Tuna
Folate 97µg 2µg Sesame
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 0µg 0.1µg Tuna
Tryptophan 0.388mg 0.313mg Sesame
Threonine 0.736mg 1.224mg Tuna
Isoleucine 0.763mg 1.287mg Tuna
Leucine 1.358mg 2.27mg Tuna
Lysine 0.569mg 2.565mg Tuna
Methionine 0.586mg 0.827mg Tuna
Phenylalanine 0.94mg 1.091mg Tuna
Valine 0.99mg 1.438mg Tuna
Histidine 0.522mg 0.822mg Tuna
Cholesterol 0mg 47mg Sesame
Trans Fat 0.02g Sesame
Saturated Fat 6.957g 0.205g Tuna
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 18.759g 0.138g Sesame
Polyunsaturated fat 21.773g 0.175g Sesame
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
348%
Sesame
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 6.752g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $4)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.