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 of 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
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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.
| 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% |
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.
| Contains more Vitamin AVitamin A | +1644.4% |
| Contains more Vitamin EVitamin E | +852% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +296.9% |
| Contains more Vitamin B1Vitamin B1 | +3855% |
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin B3Vitamin B3 | +36.8% |
| Contains more Vitamin B6Vitamin B6 | +92.7% |
| Contains more FolateFolate | +546.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +816.8% |
| Contains more OtherOther | +200.4% |
| Contains more FatsFats | +97.9% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~17.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +125.5% |
| Contains more Poly. FatPolyunsaturated fat | +250.6% |
~equal in
Saturated Fat
~6.957g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 305kcal | 573kcal |
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| Protein | 18.5g | 17.73g |
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| Fats | 25.1g | 49.67g |
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| Net carbs | 0g | 11.65g |
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| Carbs | 0g | 23.45g |
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| Cholesterol | 95mg | 0mg |
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| Vitamin D | 1006IU | 0IU |
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| Magnesium | 60mg | 351mg |
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| Calcium | 66mg | 975mg |
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| Potassium | 520mg | 468mg |
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| Iron | 1.4mg | 14.55mg |
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| Sugar | 0g | 0.3g |
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| Fiber | 0g | 11.8g |
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| Copper | 0.1mg | 4.082mg |
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| Zinc | 1.1mg | 7.75mg |
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| Phosphorus | 254mg | 629mg |
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| Sodium | 4450mg | 11mg |
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| Vitamin A | 157IU | 9IU |
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| Vitamin A | 47µg | 0µg |
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| Vitamin E | 2.38mg | 0.25mg |
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| Vitamin D | 25.2µg | 0µg |
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| Manganese | 2.46mg |
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| Selenium | 73.4µg | 34.4µg |
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| Vitamin B1 | 0.02mg | 0.791mg |
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| Vitamin B2 | 0.19mg | 0.247mg |
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| Vitamin B3 | 3.3mg | 4.515mg |
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| Vitamin B5 | 0.05mg |
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| Vitamin B6 | 0.41mg | 0.79mg |
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| Vitamin B12 | 12µg | 0µg |
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| Vitamin K | 7.8µg | 0µg |
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| Folate | 15µg | 97µg |
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| Choline | 101.6mg | 25.6mg |
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| Saturated Fat | 7.148g | 6.957g |
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| Monounsaturated Fat | 8.32g | 18.759g |
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| Polyunsaturated fat | 6.21g | 21.773g |
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| Tryptophan | 0.388mg |
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| Threonine | 0.736mg |
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| Isoleucine | 0.763mg |
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| Leucine | 1.358mg |
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| Lysine | 0.569mg |
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| Methionine | 0.586mg |
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| Phenylalanine | 0.94mg |
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| Valine | 0.99mg |
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| Histidine | 0.522mg |
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| Omega-3 - EPA | 1.619g | 0g |
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| Omega-3 - DHA | 2.965g | 0g |
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| Omega-3 - DPA | 0.391g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
200%
47%
Minerals Daily Need Coverage Score
131%
348%
Comparison summary
Which food is lower in Cholesterol?
Sesame is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Sesame contains less Sodium (difference - 4439mg)
Which food is lower in Saturated Fat?
Sesame is lower in Saturated Fat (difference - 0.191g)
Which food is cheaper?
Sesame is cheaper (difference - $3)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.