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  6. Sesame vs. Salmon raw

Sesame vs. Salmon raw — In-Depth Nutrition Comparison

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How are Sesame and Salmon raw different?

  • Sesame is higher in Copper, Iron, Manganese, Calcium, Magnesium, Zinc, Phosphorus, Fiber, and Vitamin B1, however, Salmon raw is richer in Vitamin B12.
  • Daily need coverage for Copper from Sesame is 426% higher.

Seeds, sesame seeds, whole, dried and Fish, salmon, Atlantic, wild, raw are the varieties used in this article.

Infographic

Sesame vs Salmon 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
:
2
Salmon raw
Salmon raw
Contains more Calcium +8025%
Contains more Iron +1718.8%
Contains more Magnesium +1110.3%
Contains more Phosphorus +214.5%
Contains less Sodium -75%
Contains more Zinc +1110.9%
Contains more Copper +1532.8%
Contains more Manganese +15275%
Equal in Potassium - 490
Equal in Selenium - 36.5
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +8025%
Contains more Iron +1718.8%
Contains more Magnesium +1110.3%
Contains more Phosphorus +214.5%
Contains less Sodium -75%
Contains more Zinc +1110.9%
Contains more Copper +1532.8%
Contains more Manganese +15275%
Equal in Potassium - 490
Equal in Selenium - 36.5

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
5
:
6
Salmon raw
Salmon raw
Contains more Vitamin B1 +250%
Contains more Folate +288%
Contains more Vitamin A +344.4%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +74.1%
Contains more Vitamin B5 +3228%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.818
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%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin B1 +250%
Contains more Folate +288%
Contains more Vitamin A +344.4%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +74.1%
Contains more Vitamin B5 +3228%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.818

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
:
3
Salmon raw
Salmon raw
Contains more Fats +683.4%
Contains more Carbs +∞%
Contains more Protein +11.9%
Contains more Water +1360.6%
Contains more Other +19.3%
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
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Fats +683.4%
Contains more Carbs +∞%
Contains more Protein +11.9%
Contains more Water +1360.6%
Contains more Other +19.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Salmon raw
Salmon raw
Contains more Monounsaturated Fat +792%
Contains more Polyunsaturated fat +757.5%
Contains less Saturated Fat -85.9%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +792%
Contains more Polyunsaturated fat +757.5%
Contains less Saturated Fat -85.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Salmon raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Salmon raw Opinion
Net carbs 11.65g 0g Sesame
Protein 17.73g 19.84g Salmon raw
Fats 49.67g 6.34g Sesame
Carbs 23.45g 0g Sesame
Calories 573kcal 142kcal Sesame
Sugar 0.3g Salmon raw
Fiber 11.8g 0g Sesame
Calcium 975mg 12mg Sesame
Iron 14.55mg 0.8mg Sesame
Magnesium 351mg 29mg Sesame
Phosphorus 629mg 200mg Sesame
Potassium 468mg 490mg Salmon raw
Sodium 11mg 44mg Sesame
Zinc 7.75mg 0.64mg Sesame
Copper 4.082mg 0.25mg Sesame
Manganese 2.46mg 0.016mg Sesame
Selenium 34.4µg 36.5µg Salmon raw
Vitamin A 9IU 40IU Salmon raw
Vitamin A RAE 0µg 12µg Salmon raw
Vitamin E 0.25mg Sesame
Vitamin B1 0.791mg 0.226mg Sesame
Vitamin B2 0.247mg 0.38mg Salmon raw
Vitamin B3 4.515mg 7.86mg Salmon raw
Vitamin B5 0.05mg 1.664mg Salmon raw
Vitamin B6 0.79mg 0.818mg Salmon raw
Folate 97µg 25µg Sesame
Vitamin B12 0µg 3.18µg Salmon raw
Tryptophan 0.388mg 0.222mg Sesame
Threonine 0.736mg 0.87mg Salmon raw
Isoleucine 0.763mg 0.914mg Salmon raw
Leucine 1.358mg 1.613mg Salmon raw
Lysine 0.569mg 1.822mg Salmon raw
Methionine 0.586mg 0.587mg Salmon raw
Phenylalanine 0.94mg 0.775mg Sesame
Valine 0.99mg 1.022mg Salmon raw
Histidine 0.522mg 0.584mg Salmon raw
Cholesterol 0mg 55mg Sesame
Saturated Fat 6.957g 0.981g Salmon raw
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 18.759g 2.103g Sesame
Polyunsaturated fat 21.773g 2.539g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Salmon raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Sesame
83%
Salmon raw
Minerals Daily Need Coverage Score
348%
Sesame
49%
Salmon raw

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $9)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 5.976g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.