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Tuna vs. Sesame — In-Depth Nutrition Comparison

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The main differences between Tuna and Sesame

  • Tuna has more Selenium, Vitamin B3, and Vitamin B12, however, Sesame has more Copper, Iron, Manganese, Calcium, Magnesium, Zinc, and Vitamin B1.
  • Daily need coverage for Copper from Sesame is 449% higher.

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

Infographic

Tuna 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.
Tuna
2
:
8
Sesame
Contains more Potassium +12.6%
Contains more Selenium +214.5%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Potassium +12.6%
Contains more Selenium +214.5%
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%

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.
Tuna
8
:
3
Sesame
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 +∞%
Contains more Vitamin B1 +490.3%
Contains more Vitamin B2 +80.3%
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 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
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 +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 +∞%
Contains more Vitamin B1 +490.3%
Contains more Vitamin B2 +80.3%
Contains more Folate +4750%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
92%
Tuna
50%
Sesame
Minerals Daily Need Coverage Score
88%
Tuna
348%
Sesame

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