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Sesame vs. Pork — In-Depth Nutrition Comparison

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A recap on differences between Sesame and Pork

  • Sesame has more Copper, Iron, Manganese, Calcium, Magnesium, Phosphorus, Zinc, and Fiber, however, Pork is higher in Vitamin B12.
  • Sesame covers your daily Copper needs 445% more than Pork.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Sesame vs Pork 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.
Sesame
8
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%
Pork
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +1153.6%
Contains more CalciumCalcium +5031.6%
Contains more IronIron +1572.4%
Contains more CopperCopper +5491.8%
Contains more ZincZinc +224.3%
Contains more PhosphorusPhosphorus +155.7%
Contains less SodiumSodium -82.3%
Contains more ManganeseManganese +27233.3%
Contains more SeleniumSelenium +31.7%
~equal in Potassium ~423mg

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
3
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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Pork
9
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 2% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin AVitamin A +28.6%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more FolateFolate +1840%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +10.9%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +11.6%
Contains more Vitamin B5Vitamin B5 +1296%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +266.8%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more FatsFats +256.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +401.1%
Contains more ProteinProtein +54.1%
Contains more WaterWater +1133.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Pork
1
41% 49% 10%
Saturated Fat: Sat. Fat 5.23 g
Monounsaturated Fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains more Mono. FatMonounsaturated Fat +203.1%
Contains more Poly. FatPolyunsaturated fat +1714.4%
Contains less Sat. FatSaturated Fat -24.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Pork
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sesame Pork Opinion
Calories 573kcal 242kcal Sesame
Protein 17.73g 27.32g Pork
Fats 49.67g 13.92g Sesame
Vitamin C 0mg 0.6mg Pork
Net carbs 11.65g 0g Sesame
Carbs 23.45g 0g Sesame
Cholesterol 0mg 80mg Sesame
Vitamin D 0IU 53IU Pork
Magnesium 351mg 28mg Sesame
Calcium 975mg 19mg Sesame
Potassium 468mg 423mg Sesame
Iron 14.55mg 0.87mg Sesame
Sugar 0.3g 0g Pork
Fiber 11.8g 0g Sesame
Copper 4.082mg 0.073mg Sesame
Zinc 7.75mg 2.39mg Sesame
Phosphorus 629mg 246mg Sesame
Sodium 11mg 62mg Sesame
Vitamin A 9IU 7IU Sesame
Vitamin A 0µg 2µg Pork
Vitamin E 0.25mg 0.29mg Pork
Vitamin D 0µg 1.3µg Pork
Manganese 2.46mg 0.009mg Sesame
Selenium 34.4µg 45.3µg Pork
Vitamin B1 0.791mg 0.877mg Pork
Vitamin B2 0.247mg 0.321mg Pork
Vitamin B3 4.515mg 5.037mg Pork
Vitamin B5 0.05mg 0.698mg Pork
Vitamin B6 0.79mg 0.464mg Sesame
Vitamin B12 0µg 0.7µg Pork
Folate 97µg 5µg Sesame
Choline 25.6mg 93.9mg Pork
Saturated Fat 6.957g 5.23g Pork
Monounsaturated Fat 18.759g 6.19g Sesame
Polyunsaturated fat 21.773g 1.2g Sesame
Tryptophan 0.388mg 0.338mg Sesame
Threonine 0.736mg 1.234mg Pork
Isoleucine 0.763mg 1.26mg Pork
Leucine 1.358mg 2.177mg Pork
Lysine 0.569mg 2.446mg Pork
Methionine 0.586mg 0.712mg Pork
Phenylalanine 0.94mg 1.086mg Pork
Valine 0.99mg 1.473mg Pork
Histidine 0.522mg 1.067mg Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Pork
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Sesame
56%
Pork
Minerals Daily Need Coverage Score
348%
Sesame
55%
Pork

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 51mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Pork
Pork is lower in Saturated Fat (difference - 1.727g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork
Pork is cheaper (difference - $3.2)
Which food is richer in vitamins?
Pork
Pork 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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.