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Pork vs. Sesame — In-Depth Nutrition Comparison

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A recap on the differences between pork and sesame

  • Pork has more vitamin B12; however, sesame is higher in copper, iron, manganese, calcium, magnesium, fats, phosphorus, zinc, and fiber.
  • Sesame covers your daily copper needs 445% more than pork.

Food varieties used in this article are Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Seeds, sesame seeds, whole, dried.

Infographic

Pork vs Sesame infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Pork
Pork
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Sesame
Sesame
9
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 SeleniumSelenium +31.7%
Contains more MagnesiumMagnesium +1153.6%
Contains more CalciumCalcium +5031.6%
Contains more PotassiumPotassium +10.6%
Contains more IronIron +1572.4%
Contains more CopperCopper +5491.8%
Contains more ZincZinc +224.3%
Contains more PhosphorusPhosphorus +155.7%
Contains less SodiumSodium -82.3%
Contains more ManganeseManganese +27233.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Pork
Pork
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Sesame
Sesame
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +11.6%
Contains more Vitamin B5Vitamin B5 +1296%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more FolateFolate +1840%
~equal in Vitamin B1 ~0.791mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork Sesame DV% diff.
Copper 0.073mg 4.082mg 445%
Iron 0.87mg 14.55mg 171%
Polyunsaturated fat 1.2g 21.773g 137%
Manganese 0.009mg 2.46mg 107%
Calcium 19mg 975mg 96%
Magnesium 28mg 351mg 77%
Fats 13.92g 49.67g 55%
Phosphorus 246mg 629mg 55%
Zinc 2.39mg 7.75mg 49%
Fiber 0g 11.8g 47%
Monounsaturated fat 6.19g 18.759g 31%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Vitamin B6 0.464mg 0.79mg 25%
Folate 5µg 97µg 23%
Selenium 45.3µg 34.4µg 20%
Protein 27.32g 17.73g 19%
Calories 242kcal 573kcal 17%
Vitamin B5 0.698mg 0.05mg 13%
Choline 93.9mg 25.6mg 12%
Carbs 0g 23.45g 8%
Saturated fat 5.23g 6.957g 8%
Vitamin D* 53 IU 0 IU 7%
Vitamin D 1.3µg 0µg 7%
Vitamin B1 0.877mg 0.791mg 7%
Vitamin B2 0.321mg 0.247mg 6%
Vitamin B3 5.037mg 4.515mg 3%
Sodium 62mg 11mg 2%
Vitamin C 0.6mg 0mg 1%
Potassium 423mg 468mg 1%
Protein per 100 calories 11g 3.1g N/A
Calories per 10 g protein 89kcal 323kcal N/A
Weight per 100 calories 41g 17g N/A
Unsaturated / Saturated Fat ratio 1.4 5.8 N/A
Net carbs 0g 11.65g N/A
Sugar 0g 0.3g N/A
Vitamin A 2µg 0µg 0%
Vitamin E 0.29mg 0.25mg 0%
Tryptophan 0.338mg 0.388mg 0%
Threonine 1.234mg 0.736mg 0%
Isoleucine 1.26mg 0.763mg 0%
Leucine 2.177mg 1.358mg 0%
Lysine 2.446mg 0.569mg 0%
Methionine 0.712mg 0.586mg 0%
Phenylalanine 1.086mg 0.94mg 0%
Valine 1.473mg 0.99mg 0%
Histidine 1.067mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Sesame
Sesame
2
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 +54.1%
Contains more WaterWater +1133.9%
Contains more FatsFats +256.8%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Sesame
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 -24.8%
Contains more Mono. FatMonounsaturated fat +203.1%
Contains more Poly. FatPolyunsaturated fat +1714.4%

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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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.