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Liver vs. Sesame — In-Depth Nutrition Comparison

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The main differences between Liver and Sesame

  • Liver has more Vitamin B12, Vitamin A RAE, Vitamin B2, Vitamin B5, and Selenium, however, Sesame has more Copper, Calcium, Manganese, and Magnesium.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.
  • Sesame is lower in Cholesterol.

Food types used in this article are Pork, fresh, variety meats and by-products, liver, cooked, braised and Seeds, sesame seeds, whole, dried.

Infographic

Liver vs Sesame 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.
Liver
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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 IronIron +23.2%
Contains more SeleniumSelenium +96.2%
Contains more MagnesiumMagnesium +2407.1%
Contains more CalciumCalcium +9650%
Contains more PotassiumPotassium +212%
Contains more CopperCopper +543.8%
Contains more ZincZinc +15.3%
Contains more PhosphorusPhosphorus +161%
Contains less SodiumSodium -77.6%
Contains more ManganeseManganese +720%

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.
Liver
7
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 79% 1080% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Sesame
4
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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +199866.7%
Contains more Vitamin B2Vitamin B2 +789.1%
Contains more Vitamin B3Vitamin B3 +86.8%
Contains more Vitamin B5Vitamin B5 +9448%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +68%
Contains more Vitamin B1Vitamin B1 +206.6%
Contains more Vitamin B6Vitamin B6 +38.6%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 ProteinProtein +46.8%
Contains more WaterWater +1271.4%
Contains more FatsFats +1028.9%
Contains more CarbsCarbs +523.7%
Contains more OtherOther +197.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
1
46% 20% 34%
Saturated Fat: Sat. Fat 1.41 g
Monounsaturated Fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 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 -79.7%
Contains more Mono. FatMonounsaturated Fat +2877.6%
Contains more Poly. FatPolyunsaturated fat +1973.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver 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 Liver Sesame Opinion
Calories 165kcal 573kcal Sesame
Protein 26.02g 17.73g Liver
Fats 4.4g 49.67g Sesame
Vitamin C 23.6mg 0mg Liver
Net carbs 3.76g 11.65g Sesame
Carbs 3.76g 23.45g Sesame
Cholesterol 355mg 0mg Sesame
Magnesium 14mg 351mg Sesame
Calcium 10mg 975mg Sesame
Potassium 150mg 468mg Sesame
Iron 17.92mg 14.55mg Liver
Sugar 0.3g Liver
Fiber 0g 11.8g Sesame
Copper 0.634mg 4.082mg Sesame
Zinc 6.72mg 7.75mg Sesame
Phosphorus 241mg 629mg Sesame
Sodium 49mg 11mg Sesame
Vitamin A 17997IU 9IU Liver
Vitamin A RAE 5405µg 0µg Liver
Vitamin E 0.25mg Sesame
Manganese 0.3mg 2.46mg Sesame
Selenium 67.5µg 34.4µg Liver
Vitamin B1 0.258mg 0.791mg Sesame
Vitamin B2 2.196mg 0.247mg Liver
Vitamin B3 8.435mg 4.515mg Liver
Vitamin B5 4.774mg 0.05mg Liver
Vitamin B6 0.57mg 0.79mg Sesame
Vitamin B12 18.67µg 0µg Liver
Folate 163µg 97µg Liver
Choline 25.6mg Sesame
Saturated Fat 1.41g 6.957g Liver
Monounsaturated Fat 0.63g 18.759g Sesame
Polyunsaturated fat 1.05g 21.773g Sesame
Tryptophan 0.366mg 0.388mg Sesame
Threonine 1.107mg 0.736mg Liver
Isoleucine 1.32mg 0.763mg Liver
Leucine 2.319mg 1.358mg Liver
Lysine 2.007mg 0.569mg Liver
Methionine 0.645mg 0.586mg Liver
Phenylalanine 1.274mg 0.94mg Liver
Valine 1.607mg 0.99mg Liver
Histidine 0.708mg 0.522mg Liver
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
366%
Liver
47%
Sesame
Minerals Daily Need Coverage Score
161%
Liver
348%
Sesame

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 38mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 5.547g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 0)
Which food is cheaper?
Liver
Liver is cheaper (difference - $3.7)
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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.