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  6. Beef Liver raw vs. Sesame

Beef Liver raw vs. Sesame — In-Depth Nutrition Comparison

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How are Beef Liver raw and Sesame different?

  • Beef Liver raw is richer in Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, and Vitamin B5, while Sesame is higher in Iron, Calcium, Manganese, and Magnesium.
  • Beef Liver raw covers your daily need of Vitamin B12 2471% more than Sesame.
  • Sesame is lower in Cholesterol.

Beef, variety meats and by-products, liver, raw and Seeds, sesame seeds, whole, dried types were used in this article.

Infographic

Beef Liver raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Sesame
Sesame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more CopperCopper +139%
Contains more SeleniumSelenium +15.4%
Contains more MagnesiumMagnesium +1850%
Contains more CalciumCalcium +19400%
Contains more PotassiumPotassium +49.5%
Contains more IronIron +196.9%
Contains more ZincZinc +93.8%
Contains more PhosphorusPhosphorus +62.5%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +693.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1014% 7.6% 36% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Sesame
Sesame
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +187655.6%
Contains more Vitamin E Vitamin E +52%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1015.4%
Contains more Vitamin B3Vitamin B3 +191.8%
Contains more Vitamin B5Vitamin B5 +14246%
Contains more Vitamin B6Vitamin B6 +37.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +199%
Contains more CholineCholine +1202%
Contains more Vitamin B1Vitamin B1 +318.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Sesame
Sesame
3
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 ProteinProtein +14.8%
Contains more WaterWater +1409.8%
Contains more FatsFats +1268.3%
Contains more CarbsCarbs +502.8%
Contains more OtherOther +240.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated Fat: Sat. Fat 1.233 g
Monounsaturated Fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Sesame
Sesame
2
15% 40% 46%
Saturated Fat: Sat. Fat 6.957 g
Monounsaturated Fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated Fat -82.3%
Contains more Mono. FatMonounsaturated Fat +3816.3%
Contains more Poly. FatPolyunsaturated fat +4582.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Liver raw Sesame Opinion
Calories 135kcal 573kcal Sesame
Protein 20.36g 17.73g Beef Liver raw
Fats 3.63g 49.67g Sesame
Vitamin C 1.3mg 0mg Beef Liver raw
Net carbs 3.89g 11.65g Sesame
Carbs 3.89g 23.45g Sesame
Cholesterol 275mg 0mg Sesame
Vitamin D 49IU 0IU Beef Liver raw
Magnesium 18mg 351mg Sesame
Calcium 5mg 975mg Sesame
Potassium 313mg 468mg Sesame
Iron 4.9mg 14.55mg Sesame
Sugar 0g 0.3g Beef Liver raw
Fiber 0g 11.8g Sesame
Copper 9.755mg 4.082mg Beef Liver raw
Zinc 4mg 7.75mg Sesame
Phosphorus 387mg 629mg Sesame
Sodium 69mg 11mg Sesame
Vitamin A 16898IU 9IU Beef Liver raw
Vitamin A RAE 4968µg 0µg Beef Liver raw
Vitamin E 0.38mg 0.25mg Beef Liver raw
Vitamin D 1.2µg 0µg Beef Liver raw
Manganese 0.31mg 2.46mg Sesame
Selenium 39.7µg 34.4µg Beef Liver raw
Vitamin B1 0.189mg 0.791mg Sesame
Vitamin B2 2.755mg 0.247mg Beef Liver raw
Vitamin B3 13.175mg 4.515mg Beef Liver raw
Vitamin B5 7.173mg 0.05mg Beef Liver raw
Vitamin B6 1.083mg 0.79mg Beef Liver raw
Vitamin B12 59.3µg 0µg Beef Liver raw
Vitamin K 3.1µg 0µg Beef Liver raw
Folate 290µg 97µg Beef Liver raw
Trans Fat 0.17g Sesame
Choline 333.3mg 25.6mg Beef Liver raw
Saturated Fat 1.233g 6.957g Beef Liver raw
Monounsaturated Fat 0.479g 18.759g Sesame
Polyunsaturated fat 0.465g 21.773g Sesame
Tryptophan 0.263mg 0.388mg Sesame
Threonine 0.869mg 0.736mg Beef Liver raw
Isoleucine 0.967mg 0.763mg Beef Liver raw
Leucine 1.91mg 1.358mg Beef Liver raw
Lysine 1.607mg 0.569mg Beef Liver raw
Methionine 0.543mg 0.586mg Sesame
Phenylalanine 1.084mg 0.94mg Beef Liver raw
Valine 1.26mg 0.99mg Beef Liver raw
Histidine 0.629mg 0.522mg Beef Liver raw
Omega-3 - ALA 0.007g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-6 - Eicosadienoic acid 0.01g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
807%
Beef Liver raw
47%
Sesame
Minerals Daily Need Coverage Score
402%
Beef Liver raw
348%
Sesame

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 58mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Beef Liver raw
Beef Liver raw is lower in Saturated Fat (difference - 5.724g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $4)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw 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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.