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  6. Sesame vs. Beef Liver

Sesame vs. Beef Liver — In-Depth Nutrition Comparison

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How are Sesame and Beef Liver different?

  • Sesame is higher in Iron, Calcium, and Manganese, however, Beef Liver is richer in Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Beef Liver is 2941% higher.
  • Sesame contains 163 times more Calcium than Beef Liver. While Sesame contains 975mg of Calcium, Beef Liver contains only 6mg.

Seeds, sesame seeds, whole, dried and Beef, variety meats and by-products, liver, cooked, braised are the varieties used in this article.

Infographic

Sesame vs Beef Liver 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.
Sesame
Sesame
8
:
2
Beef Liver
Beef Liver
Contains more Calcium +16150%
Contains more Iron +122.5%
Contains more Magnesium +1571.4%
Contains more Phosphorus +26.6%
Contains more Potassium +33%
Contains less Sodium -86.1%
Contains more Zinc +46.2%
Contains more Manganese +591%
Contains more Copper +249.9%
Equal in Selenium - 36.1
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Beef Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 246% 15% 213% 32% 11% 145% 4761% 47% 197%
Contains more Calcium +16150%
Contains more Iron +122.5%
Contains more Magnesium +1571.4%
Contains more Phosphorus +26.6%
Contains more Potassium +33%
Contains less Sodium -86.1%
Contains more Zinc +46.2%
Contains more Manganese +591%
Contains more Copper +249.9%
Equal in Selenium - 36.1

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.
Sesame
Sesame
1
:
11
Beef Liver
Beef Liver
Contains more Vitamin B1 +307.7%
Contains more Vitamin A +352277.8%
Contains more Vitamin E +104%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1286.6%
Contains more Vitamin B3 +288.2%
Contains more Vitamin B5 +14120%
Contains more Vitamin B6 +28.7%
Contains more Folate +160.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
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%
Beef Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1903% 11% 36% 7% 49% 791% 329% 427% 235% 190% 8823% 9%
Contains more Vitamin B1 +307.7%
Contains more Vitamin A +352277.8%
Contains more Vitamin E +104%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1286.6%
Contains more Vitamin B3 +288.2%
Contains more Vitamin B5 +14120%
Contains more Vitamin B6 +28.7%
Contains more Folate +160.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Beef Liver
Beef Liver
Contains more Fats +844.3%
Contains more Carbs +357.1%
Contains more Other +159.3%
Contains more Protein +64%
Contains more Water +1153.9%
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
Beef Liver
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 g
Contains more Fats +844.3%
Contains more Carbs +357.1%
Contains more Other +159.3%
Contains more Protein +64%
Contains more Water +1153.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Beef Liver
Beef Liver
Contains more Monounsaturated Fat +1569%
Contains more Polyunsaturated fat +1863.3%
Contains less Saturated Fat -57.6%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Beef Liver
57% 22% 21%
Saturated Fat: 2.947 g
Monounsaturated Fat: 1.124 g
Polyunsaturated fat: 1.109 g
Contains more Monounsaturated Fat +1569%
Contains more Polyunsaturated fat +1863.3%
Contains less Saturated Fat -57.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Beef Liver
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 ok

All nutrients comparison - raw data values

Nutrient Sesame Beef Liver Opinion
Net carbs 11.65g 5.13g Sesame
Protein 17.73g 29.08g Beef Liver
Fats 49.67g 5.26g Sesame
Carbs 23.45g 5.13g Sesame
Calories 573kcal 191kcal Sesame
Sugar 0.3g 0g Beef Liver
Fiber 11.8g 0g Sesame
Calcium 975mg 6mg Sesame
Iron 14.55mg 6.54mg Sesame
Magnesium 351mg 21mg Sesame
Phosphorus 629mg 497mg Sesame
Potassium 468mg 352mg Sesame
Sodium 11mg 79mg Sesame
Zinc 7.75mg 5.3mg Sesame
Copper 4.082mg 14.283mg Beef Liver
Manganese 2.46mg 0.356mg Sesame
Selenium 34.4µg 36.1µg Beef Liver
Vitamin A 9IU 31714IU Beef Liver
Vitamin A RAE 0µg 9442µg Beef Liver
Vitamin E 0.25mg 0.51mg Beef Liver
Vitamin D 0IU 49IU Beef Liver
Vitamin D 0µg 1.2µg Beef Liver
Vitamin C 0mg 1.9mg Beef Liver
Vitamin B1 0.791mg 0.194mg Sesame
Vitamin B2 0.247mg 3.425mg Beef Liver
Vitamin B3 4.515mg 17.525mg Beef Liver
Vitamin B5 0.05mg 7.11mg Beef Liver
Vitamin B6 0.79mg 1.017mg Beef Liver
Folate 97µg 253µg Beef Liver
Vitamin B12 0µg 70.58µg Beef Liver
Vitamin K 0µg 3.3µg Beef Liver
Tryptophan 0.388mg 0.368mg Sesame
Threonine 0.736mg 1.215mg Beef Liver
Isoleucine 0.763mg 1.352mg Beef Liver
Leucine 1.358mg 2.67mg Beef Liver
Lysine 0.569mg 2.247mg Beef Liver
Methionine 0.586mg 0.759mg Beef Liver
Phenylalanine 0.94mg 1.515mg Beef Liver
Valine 0.99mg 1.761mg Beef Liver
Histidine 0.522mg 0.879mg Beef Liver
Cholesterol 0mg 396mg Sesame
Trans Fat 0.365g Sesame
Saturated Fat 6.957g 2.947g Beef Liver
Monounsaturated Fat 18.759g 1.124g Sesame
Polyunsaturated fat 21.773g 1.109g Sesame
Omega-6 - Eicosadienoic acid 0.011g Beef Liver
Omega-6 - Linoleic acid 0.659g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g Beef Liver
Omega-3 - ALA 0.017g Beef Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Beef Liver
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
50%
Sesame
1067%
Beef Liver
Minerals Daily Need Coverage Score
348%
Sesame
567%
Beef Liver

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 68mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 396mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Beef Liver
Beef Liver is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Beef Liver
Beef Liver is lower in Saturated Fat (difference - 4.01g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver
Beef Liver is cheaper (difference - $4)
Which food is richer in vitamins?
Beef Liver
Beef Liver is relatively richer in vitamins

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.