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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 B2, Vitamin B5, and Selenium, however Sesame has more Vitamin B12, Vitamin A RAE, Copper, Calcium, Manganese, and Magnesium.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.
  • Sesame has 95 times less Vitamin B5 than Liver. Liver has 4.774mg of Vitamin B5, while Sesame has 0.05mg.

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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
1
:
7
Sesame
Contains more Iron +23.2%
Contains more Calcium +9650%
Contains more Magnesium +2407.1%
Contains more Phosphorus +161%
Contains more Potassium +212%
Contains less Sodium -77.6%
Contains more Zinc +15.3%
Contains more Copper +543.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains more Iron +23.2%
Contains more Calcium +9650%
Contains more Magnesium +2407.1%
Contains more Phosphorus +161%
Contains more Potassium +212%
Contains less Sodium -77.6%
Contains more Zinc +15.3%
Contains more Copper +543.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
7
:
5
Sesame
Contains more Vitamin A +199866.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +789.1%
Contains more Vitamin B3 +86.8%
Contains more Vitamin B5 +9448%
Contains more Folate +68%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +206.6%
Contains more Vitamin B6 +38.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 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 +199866.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +789.1%
Contains more Vitamin B3 +86.8%
Contains more Vitamin B5 +9448%
Contains more Folate +68%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +206.6%
Contains more Vitamin B6 +38.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Liver Sesame
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 3.76g 11.65g Sesame
Protein 26.02g 17.73g Liver
Fats 4.4g 49.67g Sesame
Carbs 3.76g 23.45g Sesame
Calories 165kcal 573kcal Sesame
Starch g g
Fructose g g
Sugar g 0.3g Liver
Fiber 0g 11.8g Sesame
Calcium 10mg 975mg Sesame
Iron 17.92mg 14.55mg Liver
Magnesium 14mg 351mg Sesame
Phosphorus 241mg 629mg Sesame
Potassium 150mg 468mg Sesame
Sodium 49mg 11mg Sesame
Zinc 6.72mg 7.75mg Sesame
Copper 0.634mg 4.082mg Sesame
Vitamin A 17997IU 9IU Liver
Vitamin E mg 0.25mg Sesame
Vitamin D IU 0IU Sesame
Vitamin D µg 0µg Sesame
Vitamin C 23.6mg 0mg 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
Folate 163µg 97µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K µg 0µg 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
Cholesterol 355mg 0mg Sesame
Trans Fat g g
Saturated Fat 1.41g 6.957g Liver
Monounsaturated Fat 0.63g 18.759g Sesame
Polyunsaturated fat 1.05g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
397
Liver
50
Sesame
Mineral Summary Score
150
Liver
372
Sesame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
156%
Liver
106%
Sesame
Carbohydrates
4%
Liver
23%
Sesame
Fats
20%
Liver
229%
Sesame

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 355mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.