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  6. Sesame vs. Rainbow trout

Sesame vs. Rainbow trout — In-Depth Nutrition Comparison

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Summary of differences between sesame and rainbow trout

  • Sesame has more copper, iron, manganese, calcium, magnesium, zinc, phosphorus, and vitamin B1, while rainbow trout has more vitamin B12 and vitamin D.
  • Sesame covers your daily need for copper, 448% more than rainbow trout.
  • Sesame contains 224 times more manganese than rainbow trout. While sesame contains 2.46mg of manganese, rainbow trout contains only 0.011mg.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Fish, trout, rainbow, farmed, raw.

Infographic

Sesame vs Rainbow trout 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% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +1304%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +24.1%
Contains more IronIron +4593.5%
Contains more CopperCopper +8773.9%
Contains more ZincZinc +1622.2%
Contains more PhosphorusPhosphorus +178.3%
Contains less SodiumSodium -78.4%
Contains more ManganeseManganese +22263.6%
Contains more SeleniumSelenium +45.8%

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
4
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +559.2%
Contains more Vitamin B2Vitamin B2 +174.4%
Contains more Vitamin B6Vitamin B6 +132.4%
Contains more FolateFolate +781.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +836%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +23.3%
Contains more Vitamin B5Vitamin B5 +3234%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +153.9%

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% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +703.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +5475%
Contains more ProteinProtein +12.5%
Contains more WaterWater +1473.6%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +847.9%
Contains more Poly. FatPolyunsaturated fat +1344.8%
Contains less Sat. FatSaturated fat -80.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Rainbow trout
Lower in Cholesterol ok
Lower in Sodium 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 ok

All nutrients comparison - raw data values

Nutrient Sesame Rainbow trout DV% diff.
Copper 4.082mg 0.046mg 448%
Vitamin B12 0µg 4.3µg 179%
Iron 14.55mg 0.31mg 178%
Polyunsaturated fat 21.773g 1.507g 135%
Manganese 2.46mg 0.011mg 106%
Calcium 975mg 25mg 95%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Magnesium 351mg 25mg 78%
Fats 49.67g 6.18g 67%
Zinc 7.75mg 0.45mg 66%
Phosphorus 629mg 226mg 58%
Vitamin B1 0.791mg 0.12mg 56%
Fiber 11.8g 0g 47%
Monounsaturated fat 18.759g 1.979g 42%
Vitamin B6 0.79mg 0.34mg 35%
Vitamin B5 0.05mg 1.667mg 32%
Saturated fat 6.957g 1.383g 25%
Folate 97µg 11µg 22%
Calories 573kcal 141kcal 22%
Cholesterol 0mg 59mg 20%
Selenium 34.4µg 23.6µg 20%
Vitamin E 0.25mg 2.34mg 14%
Vitamin B2 0.247mg 0.09mg 12%
Vitamin A 0µg 84µg 9%
Carbs 23.45g 0g 8%
Vitamin B3 4.515mg 5.567mg 7%
Choline 25.6mg 65mg 7%
Protein 17.73g 19.94g 4%
Vitamin C 0mg 2.9mg 3%
Potassium 468mg 377mg 3%
Sodium 11mg 51mg 2%
Net carbs 11.65g 0g N/A
Sugar 0.3g 0g N/A
Vitamin K 0µg 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.388mg 0.234mg 0%
Threonine 0.736mg 0.915mg 0%
Isoleucine 0.763mg 0.962mg 0%
Leucine 1.358mg 1.696mg 0%
Lysine 0.569mg 1.916mg 0%
Methionine 0.586mg 0.618mg 0%
Phenylalanine 0.94mg 0.815mg 0%
Valine 0.99mg 1.075mg 0%
Histidine 0.522mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Rainbow trout
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
95%
Rainbow trout
Minerals Daily Need Coverage Score
348%
Sesame
33%
Rainbow trout

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 40mg)
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $3)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 5.574g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout 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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.