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Salmon raw vs. Sesame — In-Depth Nutrition Comparison

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How are Salmon raw and Sesame different?

  • Salmon raw is higher in Vitamin B12, however, Sesame is richer in Copper, Iron, Manganese, Calcium, Magnesium, Zinc, Phosphorus, Fiber, and Vitamin B1.
  • Daily need coverage for Copper from Sesame is 426% higher.

Fish, salmon, Atlantic, wild, raw and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Salmon 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.
Contains more Calcium +8025%
Contains more Iron +1718.8%
Contains more Magnesium +1110.3%
Contains more Phosphorus +214.5%
Contains less Sodium -75%
Contains more Zinc +1110.9%
Contains more Copper +1532.8%
Contains more Manganese +15275%
Equal in Potassium - 468
Equal in Selenium - 34.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Calcium +8025%
Contains more Iron +1718.8%
Contains more Magnesium +1110.3%
Contains more Phosphorus +214.5%
Contains less Sodium -75%
Contains more Zinc +1110.9%
Contains more Copper +1532.8%
Contains more Manganese +15275%
Equal in Potassium - 468
Equal in Selenium - 34.4

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.
:
5
Sesame
Contains more Vitamin A +344.4%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +74.1%
Contains more Vitamin B5 +3228%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +250%
Contains more Folate +288%
Equal in Vitamin B6 - 0.79
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
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 +344.4%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +74.1%
Contains more Vitamin B5 +3228%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +250%
Contains more Folate +288%
Equal in Vitamin B6 - 0.79

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +11.9%
Contains more Water +1360.6%
Contains more Other +19.3%
Contains more Fats +683.4%
Contains more Carbs +∞%
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +11.9%
Contains more Water +1360.6%
Contains more Other +19.3%
Contains more Fats +683.4%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.9%
Contains more Monounsaturated Fat +792%
Contains more Polyunsaturated fat +757.5%
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -85.9%
Contains more Monounsaturated Fat +792%
Contains more Polyunsaturated fat +757.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Sesame Opinion
Net carbs 0g 11.65g Sesame
Protein 19.84g 17.73g Salmon raw
Fats 6.34g 49.67g Sesame
Carbs 0g 23.45g Sesame
Calories 142kcal 573kcal Sesame
Sugar 0.3g Salmon raw
Fiber 0g 11.8g Sesame
Calcium 12mg 975mg Sesame
Iron 0.8mg 14.55mg Sesame
Magnesium 29mg 351mg Sesame
Phosphorus 200mg 629mg Sesame
Potassium 490mg 468mg Salmon raw
Sodium 44mg 11mg Sesame
Zinc 0.64mg 7.75mg Sesame
Copper 0.25mg 4.082mg Sesame
Manganese 0.016mg 2.46mg Sesame
Selenium 36.5µg 34.4µg Salmon raw
Vitamin A 40IU 9IU Salmon raw
Vitamin A RAE 12µg 0µg Salmon raw
Vitamin E 0.25mg Sesame
Vitamin B1 0.226mg 0.791mg Sesame
Vitamin B2 0.38mg 0.247mg Salmon raw
Vitamin B3 7.86mg 4.515mg Salmon raw
Vitamin B5 1.664mg 0.05mg Salmon raw
Vitamin B6 0.818mg 0.79mg Salmon raw
Folate 25µg 97µg Sesame
Vitamin B12 3.18µg 0µg Salmon raw
Tryptophan 0.222mg 0.388mg Sesame
Threonine 0.87mg 0.736mg Salmon raw
Isoleucine 0.914mg 0.763mg Salmon raw
Leucine 1.613mg 1.358mg Salmon raw
Lysine 1.822mg 0.569mg Salmon raw
Methionine 0.587mg 0.586mg Salmon raw
Phenylalanine 0.775mg 0.94mg Sesame
Valine 1.022mg 0.99mg Salmon raw
Histidine 0.584mg 0.522mg Salmon raw
Cholesterol 55mg 0mg Sesame
Saturated Fat 0.981g 6.957g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 18.759g Sesame
Polyunsaturated fat 2.539g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
83%
Salmon raw
50%
Sesame
Minerals Daily Need Coverage Score
49%
Salmon raw
348%
Sesame

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $9)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 5.976g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
?
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.

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.