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  6. Sesame vs. Pacific saury raw

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

Sesame vs Pacific saury 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
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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.
Sesame
Sesame
6
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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%

All nutrients comparison - raw data values

Nutrient Sesame Pacific saury raw 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

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
19% 79%
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
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
25% 33% 42%
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%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.