Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sesame
  5. Compare
  6. Sesame vs. Beefsteak raw

Sesame vs. Beefsteak raw — In-Depth Nutrition Comparison

Compare

What are the differences between sesame and beefsteak raw?

  • Sesame is higher in copper, iron, calcium, magnesium, vitamin B1, phosphorus, fiber, and folate, yet beefsteak raw is higher in vitamin B12.
  • Sesame's daily need coverage for copper is 445% more.
  • The amount of saturated fat in beefsteak raw is lower.

We used Seeds, sesame seeds, whole, dried and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this article.

Infographic

Sesame vs Beefsteak 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
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +1304%
Contains more CalciumCalcium +19400%
Contains more PotassiumPotassium +24.8%
Contains more IronIron +627.5%
Contains more CopperCopper +5067.1%
Contains more ZincZinc +46.2%
Contains more PhosphorusPhosphorus +185.9%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +23.3%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +954.7%
Contains more Vitamin B2Vitamin B2 +35.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +45.5%
Contains more FolateFolate +3133.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sesame Beefsteak raw DV% diff.
Copper 4.082mg 0.079mg 445%
Iron 14.55mg 2mg 157%
Polyunsaturated fat 21.773g 0.189g 144%
Vitamin B12 0µg 2.69µg 112%
Manganese 2.46mg 107%
Calcium 975mg 5mg 97%
Magnesium 351mg 25mg 78%
Fats 49.67g 5.36g 68%
Vitamin B1 0.791mg 0.075mg 60%
Phosphorus 629mg 220mg 58%
Fiber 11.8g 0g 47%
Monounsaturated fat 18.759g 2.354g 41%
Folate 97µg 3µg 24%
Saturated fat 6.957g 1.875g 23%
Zinc 7.75mg 5.3mg 22%
Cholesterol 0mg 67mg 22%
Calories 573kcal 134kcal 22%
Vitamin B6 0.79mg 0.543mg 19%
Selenium 34.4µg 27.9µg 12%
Carbs 23.45g 0g 8%
Protein 17.73g 21.38g 7%
Choline 25.6mg 5%
Vitamin B2 0.247mg 0.182mg 5%
Vitamin B3 4.515mg 5.048mg 3%
Potassium 468mg 375mg 3%
Vitamin E 0.25mg 2%
Sodium 11mg 55mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin B5 0.05mg 1%
Vitamin K 0µg 1.5µg 1%
Net carbs 11.65g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.3g 0g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.253g N/A
Tryptophan 0.388mg 0.262mg 0%
Threonine 0.736mg 1.099mg 0%
Isoleucine 0.763mg 1.09mg 0%
Leucine 1.358mg 2.011mg 0%
Lysine 0.569mg 2.247mg 0%
Methionine 0.586mg 0.621mg 0%
Phenylalanine 0.94mg 0.931mg 0%
Valine 0.99mg 1.152mg 0%
Histidine 0.522mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +826.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1251.5%
Contains more ProteinProtein +20.6%
Contains more WaterWater +1455%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +696.9%
Contains more Poly. FatPolyunsaturated fat +11420.1%
Contains less Sat. FatSaturated fat -73%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.