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  6. Mackerel vs. Sesame

Mackerel vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between mackerel and sesame

  • Mackerel has more vitamin B12, vitamin D* and selenium, while sesame has more copper, iron, calcium, magnesium, vitamin B1, and zinc.
  • Mackerel covers your daily need for vitamin B12 500% more than sesame.
  • The amount of sodium in sesame is lower.

These are the specific foods used in this comparison Fish, mackerel, salted and Seeds, sesame seeds, whole, dried.

Infographic

Mackerel vs Sesame infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 SeleniumSelenium +113.4%
Contains more MagnesiumMagnesium +485%
Contains more CalciumCalcium +1377.3%
Contains more IronIron +939.3%
Contains more CopperCopper +3982%
Contains more ZincZinc +604.5%
Contains more PhosphorusPhosphorus +147.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +∞%
~equal in Potassium ~468mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Sesame
Sesame
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +852%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +3855%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +36.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +92.7%
Contains more FolateFolate +546.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Sesame DV% diff.
Vitamin B12 12µg 0µg 500%
Copper 0.1mg 4.082mg 442%
Sodium 4450mg 11mg 193%
Iron 1.4mg 14.55mg 164%
Vitamin D* 1006 IU 0 IU 126%
Vitamin D 25.2µg 0µg 126%
Manganese 2.46mg 107%
Polyunsaturated fat 6.21g 21.773g 104%
Calcium 66mg 975mg 91%
Selenium 73.4µg 34.4µg 71%
Magnesium 60mg 351mg 69%
Vitamin B1 0.02mg 0.791mg 64%
Zinc 1.1mg 7.75mg 60%
Phosphorus 254mg 629mg 54%
Fiber 0g 11.8g 47%
Fats 25.1g 49.67g 38%
Cholesterol 95mg 0mg 32%
Vitamin B6 0.41mg 0.79mg 29%
Monounsaturated fat 8.32g 18.759g 26%
Folate 15µg 97µg 21%
Vitamin E 2.38mg 0.25mg 14%
Choline 101.6mg 25.6mg 14%
Calories 305kcal 573kcal 13%
Carbs 0g 23.45g 8%
Vitamin B3 3.3mg 4.515mg 8%
Vitamin K 7.8µg 0µg 7%
Vitamin A 47µg 0µg 5%
Vitamin B2 0.19mg 0.247mg 4%
Protein 18.5g 17.73g 2%
Potassium 520mg 468mg 2%
Vitamin B5 0.05mg 1%
Saturated fat 7.148g 6.957g 1%
Protein per 100 calories 6.1g 3.1g N/A
Calories per 10 g protein 165kcal 323kcal N/A
Weight per 100 calories 33g 17g N/A
Unsaturated / Saturated Fat ratio 2 5.8 N/A
Net carbs 0g 11.65g N/A
Sugar 0g 0.3g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%
Omega-3 (EPA) 1.619g 0g N/A
Omega-3 (DHA) 2.965g 0g N/A
Omega-3 (DPA) 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Sesame
Sesame
2
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 WaterWater +816.8%
Contains more FatsFats +97.9%
Contains more CarbsCarbs +∞%
~equal in Protein ~17.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Sesame
Sesame
3
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 more Mono. FatMonounsaturated fat +125.5%
Contains more Poly. FatPolyunsaturated fat +250.6%
~equal in Saturated fat ~6.957g

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.