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  6. Sesame vs. Beef Stroganoff

Sesame vs. Beef Stroganoff — In-Depth Nutrition Comparison

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Summary of differences between sesame and beef Stroganoff

  • Sesame has more copper, iron, calcium, magnesium, phosphorus, vitamin B1, zinc, vitamin B6, and selenium, while beef Stroganoff has more vitamin K.
  • Sesame covers your daily need for copper, 442% more than beef Stroganoff.
  • Sesame contains 176 times more magnesium than beef Stroganoff. While sesame contains 351mg of magnesium, beef Stroganoff contains only 2mg.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Soup, beef stroganoff, canned, chunky style, ready-to-serve.

Infographic

Sesame vs Beef Stroganoff 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
10
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 1.4% 6% 12% 33% 33% 30% 21% 57% 0% 41%
Contains more MagnesiumMagnesium +17450%
Contains more CalciumCalcium +4775%
Contains more PotassiumPotassium +234.3%
Contains more IronIron +1553.4%
Contains more CopperCopper +3982%
Contains more ZincZinc +604.5%
Contains more PhosphorusPhosphorus +1158%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +352.6%

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
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 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 0% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Contains more Vitamin B1Vitamin B1 +1877.5%
Contains more Vitamin B2Vitamin B2 +174.4%
Contains more Vitamin B3Vitamin B3 +4415%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1216.7%
Contains more FolateFolate +44.8%
Contains more CholineCholine +42.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +64%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Beef Stroganoff DV% diff.
Copper 4.082mg 0.1mg 442%
Iron 14.55mg 0.88mg 171%
Polyunsaturated fat 21.773g 0.246g 144%
Manganese 2.46mg 107%
Calcium 975mg 20mg 96%
Vitamin K 0µg 102.8µg 86%
Phosphorus 629mg 50mg 83%
Magnesium 351mg 2mg 83%
Fats 49.67g 4.6g 69%
Vitamin B1 0.791mg 0.04mg 63%
Zinc 7.75mg 1.1mg 60%
Vitamin B6 0.79mg 0.06mg 56%
Selenium 34.4µg 7.6µg 49%
Fiber 11.8g 0.6g 45%
Monounsaturated fat 18.759g 1.556g 43%
Vitamin B3 4.515mg 0.1mg 28%
Protein 17.73g 5.1g 25%
Calories 573kcal 98kcal 24%
Saturated fat 6.957g 2.324g 21%
Sodium 11mg 435mg 18%
Vitamin B2 0.247mg 0.09mg 12%
Vitamin B12 0µg 0.26µg 11%
Potassium 468mg 140mg 10%
Vitamin A 0µg 84µg 9%
Folate 97µg 67µg 8%
Cholesterol 0mg 21mg 7%
Carbs 23.45g 9g 5%
Vitamin E 0.25mg 0.41mg 1%
Choline 25.6mg 18mg 1%
Vitamin B5 0.05mg 1%
Net carbs 11.65g 8.4g N/A
Sugar 0.3g 1.68g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
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
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more ProteinProtein +247.6%
Contains more FatsFats +979.8%
Contains more CarbsCarbs +160.6%
Contains more OtherOther +218.6%
Contains more WaterWater +1603.6%

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
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
Contains more Mono. FatMonounsaturated fat +1105.6%
Contains more Poly. FatPolyunsaturated fat +8750.8%
Contains less Sat. FatSaturated fat -66.6%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Beef Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/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.