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  6. Fish oil vs. Sesame

Fish oil vs. Sesame — In-Depth Nutrition Comparison

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What are the differences between Fish oil and Sesame?

  • Sesame is richer than Fish oil in Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, and Vitamin B1.
  • Sesame's daily need coverage for Copper is 454% more.

We used Fish oil, sardine and Seeds, sesame seeds, whole, dried types in this article.

Infographic

Fish oil 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.
Fish oil
Fish oil
1
:
9
Sesame
Sesame
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Fish oil
Fish oil
1
:
9
Sesame
Sesame
Contains more Vitamin D +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Sesame
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 D +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fish oil
Fish oil
1
:
4
Sesame
Sesame
Contains more Fats +101.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Sesame
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 Fats +101.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fish oil
Fish oil
2
:
1
Sesame
Sesame
Contains more Monounsaturated Fat +80.4%
Contains more Polyunsaturated fat +46.4%
Contains less Saturated Fat -76.7%
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains more Monounsaturated Fat +80.4%
Contains more Polyunsaturated fat +46.4%
Contains less Saturated Fat -76.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish oil Sesame Opinion
Net carbs 0g 11.65g Sesame
Protein 0g 17.73g Sesame
Fats 100g 49.67g Fish oil
Carbs 0g 23.45g Sesame
Calories 902kcal 573kcal Fish oil
Sugar 0.3g Fish oil
Fiber 0g 11.8g Sesame
Calcium 0mg 975mg Sesame
Iron 0mg 14.55mg Sesame
Magnesium 0mg 351mg Sesame
Phosphorus 0mg 629mg Sesame
Potassium 0mg 468mg Sesame
Sodium 0mg 11mg Fish oil
Zinc 0mg 7.75mg Sesame
Copper 0mg 4.082mg Sesame
Manganese 0mg 2.46mg Sesame
Selenium 0µg 34.4µg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.25mg Sesame
Vitamin D 332IU 0IU Fish oil
Vitamin D 8.3µg 0µg Fish oil
Vitamin B1 0mg 0.791mg Sesame
Vitamin B2 0mg 0.247mg Sesame
Vitamin B3 0mg 4.515mg Sesame
Vitamin B5 0mg 0.05mg Sesame
Vitamin B6 0mg 0.79mg Sesame
Folate 0µg 97µg Sesame
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame
Cholesterol 710mg 0mg Sesame
Saturated Fat 29.892g 6.957g Sesame
Omega-3 - DHA 10.656g 0g Fish oil
Omega-3 - EPA 10.137g 0g Fish oil
Omega-3 - DPA 1.973g 0g Fish oil
Monounsaturated Fat 33.841g 18.759g Fish oil
Polyunsaturated fat 31.867g 21.773g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish oil Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
21%
Fish oil
50%
Sesame
Minerals Daily Need Coverage Score
0%
Fish oil
348%
Sesame

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 710mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 22.935g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $4)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.