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Sesame vs Cod liver oil - In-Depth Nutrition Comparison

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Important differences between Sesame and Cod liver oil

  • Sesame has less Vitamin A RAE, Vitamin D, Copper, Iron, Manganese, Calcium, Phosphorus, and Magnesium.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3333% more.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Fish oil, cod liver.

Infographic

Sesame vs Cod liver oil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
8
:
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin A +1111011.1%
Contains more Vitamin D +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin A +1111011.1%
Contains more Vitamin D +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Cod liver oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok

All nutrients comparison - raw data values

Nutrient Sesame Cod liver oil Opinion
Net carbs 11.65g 0g Sesame
Protein 17.73g 0g Sesame
Fats 49.67g 100g Cod liver oil
Carbs 23.45g 0g Sesame
Calories 573kcal 902kcal Cod liver oil
Starch g g
Fructose g g
Sugar 0.3g g Cod liver oil
Fiber 11.8g 0g Sesame
Calcium 975mg 0mg Sesame
Iron 14.55mg 0mg Sesame
Magnesium 351mg 0mg Sesame
Phosphorus 629mg 0mg Sesame
Potassium 468mg 0mg Sesame
Sodium 11mg 0mg Cod liver oil
Zinc 7.75mg 0mg Sesame
Copper 4.082mg 0mg Sesame
Vitamin A 9IU 100000IU Cod liver oil
Vitamin E 0.25mg mg Sesame
Vitamin D 0IU 10000IU Cod liver oil
Vitamin D 0µg 250µg Cod liver oil
Vitamin C 0mg 0mg
Vitamin B1 0.791mg mg Sesame
Vitamin B2 0.247mg 0mg Sesame
Vitamin B3 4.515mg 0mg Sesame
Vitamin B5 0.05mg 0mg Sesame
Vitamin B6 0.79mg 0mg Sesame
Folate 97µg 0µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sesame
Tryptophan 0.388mg mg Sesame
Threonine 0.736mg mg Sesame
Isoleucine 0.763mg mg Sesame
Leucine 1.358mg mg Sesame
Lysine 0.569mg mg Sesame
Methionine 0.586mg mg Sesame
Phenylalanine 0.94mg mg Sesame
Valine 0.99mg mg Sesame
Histidine 0.522mg mg Sesame
Cholesterol 0mg 570mg Sesame
Trans Fat g g
Saturated Fat 6.957g 22.608g Sesame
Monounsaturated Fat 18.759g 46.711g Cod liver oil
Polyunsaturated fat 21.773g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Cod liver oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
1125
Cod liver oil
Mineral Summary Score
372
Sesame
0
Cod liver oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
0%
Cod liver oil
Carbohydrates
23%
Sesame
0%
Cod liver oil
Fats
229%
Sesame
462%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 15.651g)
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $1)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 0)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.