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  6. Beefsteak raw vs. Sesame

Beefsteak raw vs. Sesame — In-Depth Nutrition Comparison

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What are the differences between beefsteak raw and sesame?

  • Beefsteak raw is higher in vitamin B12, yet sesame is higher in copper, iron, calcium, magnesium, vitamin B1, phosphorus, fiber, and folate.
  • Sesame's daily need coverage for copper is 445% more.
  • The amount of saturated fat in beefsteak raw is lower.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Seeds, sesame seeds, whole, dried types in this article.

Infographic

Beefsteak 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Sesame
Sesame
10
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 MagnesiumMagnesium +1304%
Contains more CalciumCalcium +19400%
Contains more PotassiumPotassium +24.8%
Contains more IronIron +627.5%
Contains more CopperCopper +5067.1%
Contains more ZincZinc +46.2%
Contains more PhosphorusPhosphorus +185.9%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +23.3%

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Sesame
Sesame
7
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +954.7%
Contains more Vitamin B2Vitamin B2 +35.7%
Contains more Vitamin B6Vitamin B6 +45.5%
Contains more FolateFolate +3133.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Sesame DV% diff.
Copper 0.079mg 4.082mg 445%
Iron 2mg 14.55mg 157%
Polyunsaturated fat 0.189g 21.773g 144%
Vitamin B12 2.69µg 0µg 112%
Manganese 2.46mg 107%
Calcium 5mg 975mg 97%
Magnesium 25mg 351mg 78%
Fats 5.36g 49.67g 68%
Vitamin B1 0.075mg 0.791mg 60%
Phosphorus 220mg 629mg 58%
Fiber 0g 11.8g 47%
Monounsaturated fat 2.354g 18.759g 41%
Folate 3µg 97µg 24%
Saturated fat 1.875g 6.957g 23%
Zinc 5.3mg 7.75mg 22%
Cholesterol 67mg 0mg 22%
Calories 134kcal 573kcal 22%
Vitamin B6 0.543mg 0.79mg 19%
Selenium 27.9µg 34.4µg 12%
Carbs 0g 23.45g 8%
Protein 21.38g 17.73g 7%
Choline 25.6mg 5%
Vitamin B2 0.182mg 0.247mg 5%
Vitamin B3 5.048mg 4.515mg 3%
Potassium 375mg 468mg 3%
Vitamin E 0.25mg 2%
Sodium 55mg 11mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin B5 0.05mg 1%
Vitamin K 1.5µg 0µg 1%
Net carbs 0g 11.65g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.3g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.388mg 0%
Threonine 1.099mg 0.736mg 0%
Isoleucine 1.09mg 0.763mg 0%
Leucine 2.011mg 1.358mg 0%
Lysine 2.247mg 0.569mg 0%
Methionine 0.621mg 0.586mg 0%
Phenylalanine 0.931mg 0.94mg 0%
Valine 1.152mg 0.99mg 0%
Histidine 0.868mg 0.522mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 +20.6%
Contains more WaterWater +1455%
Contains more FatsFats +826.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1251.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 -73%
Contains more Mono. FatMonounsaturated fat +696.9%
Contains more Poly. FatPolyunsaturated fat +11420.1%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.