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  6. Sesame vs. Halibut raw

Sesame vs. Halibut raw — In-Depth Nutrition Comparison

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Differences between sesame and halibut raw

  • Sesame has more copper, iron, manganese, calcium, magnesium, zinc, phosphorus, vitamin B1, and fiber, while halibut raw has more vitamin D.
  • Sesame's daily need coverage for copper is 450% higher.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Fish, halibut, Greenland, raw.

Infographic

Sesame vs Halibut 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
9
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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +32400%
Contains more PotassiumPotassium +74.6%
Contains more IronIron +2104.5%
Contains more CopperCopper +13506.7%
Contains more ZincZinc +1837.5%
Contains more PhosphorusPhosphorus +283.5%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +20400%
~equal in Selenium ~36.5µg

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
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin B1Vitamin B1 +1218.3%
Contains more Vitamin B2Vitamin B2 +208.8%
Contains more Vitamin B3Vitamin B3 +201%
Contains more Vitamin B6Vitamin B6 +88.1%
Contains more FolateFolate +9600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +192%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +141.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sesame Halibut raw DV% diff.
Copper 4.082mg 0.03mg 450%
Iron 14.55mg 0.66mg 174%
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Polyunsaturated fat 21.773g 1.367g 136%
Manganese 2.46mg 0.012mg 106%
Calcium 975mg 3mg 97%
Magnesium 351mg 26mg 77%
Zinc 7.75mg 0.4mg 67%
Phosphorus 629mg 164mg 66%
Vitamin B1 0.791mg 0.06mg 61%
Fats 49.67g 13.84g 55%
Fiber 11.8g 0g 47%
Vitamin B12 0µg 1µg 42%
Vitamin B6 0.79mg 0.42mg 28%
Monounsaturated fat 18.759g 8.378g 26%
Folate 97µg 1µg 24%
Saturated fat 6.957g 2.419g 21%
Vitamin B3 4.515mg 1.5mg 19%
Calories 573kcal 186kcal 19%
Cholesterol 0mg 46mg 15%
Vitamin B2 0.247mg 0.08mg 13%
Carbs 23.45g 0g 8%
Choline 25.6mg 61.8mg 7%
Protein 17.73g 14.37g 7%
Potassium 468mg 268mg 6%
Selenium 34.4µg 36.5µg 4%
Vitamin B5 0.05mg 0.25mg 4%
Vitamin E 0.25mg 0.73mg 3%
Sodium 11mg 80mg 3%
Vitamin A 0µg 14µg 2%
Net carbs 11.65g 0g N/A
Sugar 0.3g 0g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.388mg 0.161mg 0%
Threonine 0.736mg 0.63mg 0%
Isoleucine 0.763mg 0.662mg 0%
Leucine 1.358mg 1.168mg 0%
Lysine 0.569mg 1.32mg 0%
Methionine 0.586mg 0.425mg 0%
Phenylalanine 0.94mg 0.561mg 0%
Valine 0.99mg 0.74mg 0%
Histidine 0.522mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +23.4%
Contains more FatsFats +258.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +193.4%
Contains more WaterWater +1398.3%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains more Mono. FatMonounsaturated fat +123.9%
Contains more Poly. FatPolyunsaturated fat +1492.8%
Contains less Sat. FatSaturated fat -65.2%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.