Sesame vs. Pacific saury raw — In-Depth Nutrition Comparison
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A recap on differences between sesame and pacific saury raw
- Sesame has more copper, iron, manganese, calcium, magnesium, zinc, vitamin B1, phosphorus, and vitamin B6; however, pacific saury raw is higher in vitamin B12.
- Sesame covers your daily copper needs 448% more than pacific saury raw.
- Pacific saury raw contains 26 times less iron than sesame. Sesame contains 14.55mg of iron, while pacific saury raw contains 0.55mg.
Food varieties used in this article are Seeds, sesame seeds, whole, dried and Fish, pike, northern, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +1032.3% |
| Contains more CalciumCalcium | +1610.5% |
| Contains more PotassiumPotassium | +80.7% |
| Contains more IronIron | +2545.5% |
| Contains more CopperCopper | +7903.9% |
| Contains more ZincZinc | +1056.7% |
| Contains more PhosphorusPhosphorus | +185.9% |
| Contains less SodiumSodium | -71.8% |
| Contains more ManganeseManganese | +925% |
| Contains more SeleniumSelenium | +173% |
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.
| Contains more Vitamin EVitamin E | +25% |
| Contains more Vitamin B1Vitamin B1 | +1263.8% |
| Contains more Vitamin B2Vitamin B2 | +292.1% |
| Contains more Vitamin B3Vitamin B3 | +96.3% |
| Contains more Vitamin B6Vitamin B6 | +575.2% |
| Contains more FolateFolate | +546.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +1400% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +153.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
Protein:
19.26 g
Fats:
0.69 g
Carbs:
0 g
Water:
78.92 g
Other:
1.13 g
| Contains more FatsFats | +7098.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +294.7% |
| Contains more WaterWater | +1582.7% |
~equal in
Protein
~19.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.957 g
Monounsaturated fat:
Mono. Fat
18.759 g
Polyunsaturated fat:
Poly. Fat
21.773 g
Saturated fat:
Sat. Fat
0.118 g
Monounsaturated fat:
Mono. Fat
0.157 g
Polyunsaturated fat:
Poly. Fat
0.202 g
| Contains more Mono. FatMonounsaturated fat | +11848.4% |
| Contains more Poly. FatPolyunsaturated fat | +10678.7% |
| Contains less Sat. FatSaturated fat | -98.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 4.082mg | 0.051mg | 448% |
| Iron | 14.55mg | 0.55mg | 175% |
| Polyunsaturated fat | 21.773g | 0.202g | 144% |
| Manganese | 2.46mg | 0.24mg | 97% |
| Calcium | 975mg | 57mg | 92% |
| Vitamin B12 | 0µg | 2µg | 83% |
| Magnesium | 351mg | 31mg | 76% |
| Fats | 49.67g | 0.69g | 75% |
| Zinc | 7.75mg | 0.67mg | 64% |
| Vitamin B1 | 0.791mg | 0.058mg | 61% |
| Phosphorus | 629mg | 220mg | 58% |
| Vitamin B6 | 0.79mg | 0.117mg | 52% |
| Monounsaturated fat | 18.759g | 0.157g | 47% |
| Fiber | 11.8g | 0g | 47% |
| Selenium | 34.4µg | 12.6µg | 40% |
| Saturated fat | 6.957g | 0.118g | 31% |
| Calories | 573kcal | 88kcal | 24% |
| Folate | 97µg | 15µg | 21% |
| Vitamin B2 | 0.247mg | 0.063mg | 14% |
| Vitamin B3 | 4.515mg | 2.3mg | 14% |
| Vitamin B5 | 0.05mg | 0.75mg | 14% |
| Vitamin D | 0µg | 2.5µg | 13% |
| Cholesterol | 0mg | 39mg | 13% |
| Vitamin D | 0IU | 99IU | 12% |
| Carbs | 23.45g | 0g | 8% |
| Choline | 25.6mg | 65mg | 7% |
| Potassium | 468mg | 259mg | 6% |
| Vitamin C | 0mg | 3.8mg | 4% |
| Protein | 17.73g | 19.26g | 3% |
| Vitamin A | 0µg | 21µg | 2% |
| Sodium | 11mg | 39mg | 1% |
| Net carbs | 11.65g | 0g | N/A |
| Sugar | 0.3g | 0g | N/A |
| Vitamin E | 0.25mg | 0.2mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Tryptophan | 0.388mg | 0.216mg | 0% |
| Threonine | 0.736mg | 0.844mg | 0% |
| Isoleucine | 0.763mg | 0.887mg | 0% |
| Leucine | 1.358mg | 1.565mg | 0% |
| Lysine | 0.569mg | 1.768mg | 0% |
| Methionine | 0.586mg | 0.57mg | 0% |
| Phenylalanine | 0.94mg | 0.752mg | 0% |
| Valine | 0.99mg | 0.992mg | 0% |
| Histidine | 0.522mg | 0.567mg | 0% |
| Omega-3 - EPA | 0g | 0.033g | N/A |
| Omega-3 - DHA | 0g | 0.074g | N/A |
| Omega-3 - DPA | 0g | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
39%
Minerals Daily Need Coverage Score
348%
32%
Comparison summary
Which food is lower in Cholesterol?
Sesame is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Sesame contains less Sodium (difference - 28mg)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Pacific saury raw is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Pacific saury raw is lower in Saturated fat (difference - 6.839g)
Which food is lower in glycemic index?
Pacific saury raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Pacific saury raw is cheaper (difference - $4)
Which food is richer in vitamins?
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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.