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  6. Sesame vs. Beef Liver raw

Sesame vs. Beef Liver raw — In-Depth Nutrition Comparison

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How are sesame and beef Liver raw different?

  • Sesame is richer in iron, calcium, manganese, and magnesium, while beef Liver raw is higher in vitamin B12, copper, vitamin A, vitamin B2, and vitamin B5.
  • Beef Liver raw covers your daily need for vitamin B12, 2471% more than sesame.
  • Sesame contains 195 times more calcium than beef Liver raw. Sesame contains 975mg of calcium, while beef Liver raw contains 5mg.

Seeds, sesame seeds, whole, dried and Beef, variety meats and by-products, liver, raw types were used in this article.

Infographic

Sesame vs Beef Liver raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +1850%
Contains more CalciumCalcium +19400%
Contains more PotassiumPotassium +49.5%
Contains more IronIron +196.9%
Contains more ZincZinc +93.8%
Contains more PhosphorusPhosphorus +62.5%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +693.5%
Contains more CopperCopper +139%
Contains more SeleniumSelenium +15.4%

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
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%
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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin B1Vitamin B1 +318.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +52%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1015.4%
Contains more Vitamin B3Vitamin B3 +191.8%
Contains more Vitamin B5Vitamin B5 +14246%
Contains more Vitamin B6Vitamin B6 +37.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +199%
Contains more CholineCholine +1202%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more FatsFats +1268.3%
Contains more CarbsCarbs +502.8%
Contains more OtherOther +240.5%
Contains more ProteinProtein +14.8%
Contains more WaterWater +1409.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains more Mono. FatMonounsaturated fat +3816.3%
Contains more Poly. FatPolyunsaturated fat +4582.4%
Contains less Sat. FatSaturated fat -82.3%

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 raw
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 ok

All nutrients comparison - raw data values

Nutrient Sesame Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 4.082mg 9.755mg 630%
Vitamin A 0µg 4968µg 552%
Vitamin B2 0.247mg 2.755mg 193%
Vitamin B5 0.05mg 7.173mg 142%
Polyunsaturated fat 21.773g 0.465g 142%
Iron 14.55mg 4.9mg 121%
Calcium 975mg 5mg 97%
Manganese 2.46mg 0.31mg 93%
Cholesterol 0mg 275mg 92%
Magnesium 351mg 18mg 79%
Fats 49.67g 3.63g 71%
Choline 25.6mg 333.3mg 56%
Vitamin B3 4.515mg 13.175mg 54%
Vitamin B1 0.791mg 0.189mg 50%
Folate 97µg 290µg 48%
Fiber 11.8g 0g 47%
Monounsaturated fat 18.759g 0.479g 46%
Phosphorus 629mg 387mg 35%
Zinc 7.75mg 4mg 34%
Saturated fat 6.957g 1.233g 26%
Vitamin B6 0.79mg 1.083mg 23%
Calories 573kcal 135kcal 22%
Selenium 34.4µg 39.7µg 10%
Carbs 23.45g 3.89g 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Protein 17.73g 20.36g 5%
Potassium 468mg 313mg 5%
Sodium 11mg 69mg 3%
Vitamin K 0µg 3.1µg 3%
Vitamin E 0.25mg 0.38mg 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 11.65g 3.89g N/A
Sugar 0.3g 0g N/A
Trans fat 0.17g N/A
Tryptophan 0.388mg 0.263mg 0%
Threonine 0.736mg 0.869mg 0%
Isoleucine 0.763mg 0.967mg 0%
Leucine 1.358mg 1.91mg 0%
Lysine 0.569mg 1.607mg 0%
Methionine 0.586mg 0.543mg 0%
Phenylalanine 0.94mg 1.084mg 0%
Valine 0.99mg 1.26mg 0%
Histidine 0.522mg 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Beef Liver raw
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
47%
Sesame
855%
Beef Liver raw
Minerals Daily Need Coverage Score
348%
Sesame
402%
Beef Liver raw

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 58mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Beef Liver raw
Beef Liver raw is lower in Saturated fat (difference - 5.724g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $4)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw 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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.