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Pacific saury raw vs. Sesame — In-Depth Nutrition Comparison

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A recap on differences between pacific saury raw and sesame

  • Pacific saury raw has more vitamin B12; however, sesame is higher in copper, iron, manganese, calcium, magnesium, zinc, vitamin B1, phosphorus, and vitamin B6.
  • Sesame covers your daily copper needs 448% more than pacific saury raw.

Food varieties used in this article are Fish, pike, northern, raw and Seeds, sesame seeds, whole, dried.

Infographic

Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 +1032.3%
Contains more CalciumCalcium +1610.5%
Contains more PotassiumPotassium +80.7%
Contains more IronIron +2545.5%
Contains more CopperCopper +7903.9%
Contains more ZincZinc +1056.7%
Contains more PhosphorusPhosphorus +185.9%
Contains less SodiumSodium -71.8%
Contains more ManganeseManganese +925%
Contains more SeleniumSelenium +173%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Sesame
6
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +1400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +153.9%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +1263.8%
Contains more Vitamin B2Vitamin B2 +292.1%
Contains more Vitamin B3Vitamin B3 +96.3%
Contains more Vitamin B6Vitamin B6 +575.2%
Contains more FolateFolate +546.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
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 WaterWater +1582.7%
Contains more FatsFats +7098.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +294.7%
~equal in Protein ~17.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
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 -98.3%
Contains more Mono. FatMonounsaturated fat +11848.4%
Contains more Poly. FatPolyunsaturated fat +10678.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Sesame DV% diff.
Copper 0.051mg 4.082mg 448%
Iron 0.55mg 14.55mg 175%
Polyunsaturated fat 0.202g 21.773g 144%
Manganese 0.24mg 2.46mg 97%
Calcium 57mg 975mg 92%
Vitamin B12 2µg 0µg 83%
Magnesium 31mg 351mg 76%
Fats 0.69g 49.67g 75%
Zinc 0.67mg 7.75mg 64%
Vitamin B1 0.058mg 0.791mg 61%
Phosphorus 220mg 629mg 58%
Vitamin B6 0.117mg 0.79mg 52%
Monounsaturated fat 0.157g 18.759g 47%
Fiber 0g 11.8g 47%
Selenium 12.6µg 34.4µg 40%
Saturated fat 0.118g 6.957g 31%
Calories 88kcal 573kcal 24%
Folate 15µg 97µg 21%
Vitamin B2 0.063mg 0.247mg 14%
Vitamin B3 2.3mg 4.515mg 14%
Vitamin B5 0.75mg 0.05mg 14%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Carbs 0g 23.45g 8%
Choline 65mg 25.6mg 7%
Potassium 259mg 468mg 6%
Vitamin C 3.8mg 0mg 4%
Protein 19.26g 17.73g 3%
Vitamin A 21µg 0µg 2%
Sodium 39mg 11mg 1%
Net carbs 0g 11.65g N/A
Sugar 0g 0.3g N/A
Vitamin E 0.2mg 0.25mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.216mg 0.388mg 0%
Threonine 0.844mg 0.736mg 0%
Isoleucine 0.887mg 0.763mg 0%
Leucine 1.565mg 1.358mg 0%
Lysine 1.768mg 0.569mg 0%
Methionine 0.57mg 0.586mg 0%
Phenylalanine 0.752mg 0.94mg 0%
Valine 0.992mg 0.99mg 0%
Histidine 0.567mg 0.522mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Pacific saury raw
47%
Sesame
Minerals Daily Need Coverage Score
32%
Pacific saury raw
348%
Sesame

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 28mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 6.839g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $4)
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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.