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Sesame vs. Fish sandwich — In-Depth Nutrition Comparison

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How are sesame and fish sandwiches different?

  • Sesame is higher than fish sandwiches in copper, iron, manganese, calcium, magnesium, phosphorus, zinc, vitamin B6, vitamin B1, and fiber.
  • Sesame covers your daily need for copper, 445% more than fish sandwiches.
  • Sesame contains 26 times more calcium than fish sandwiches. Sesame contains 975mg of calcium, while fish sandwiches contain 37mg.

Seeds, sesame seeds, whole, dried and Fast foods, fish sandwich, with tartar sauce types were used in this article.

Infographic

Sesame vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +1304%
Contains more CalciumCalcium +2535.1%
Contains more PotassiumPotassium +127.2%
Contains more IronIron +870%
Contains more CopperCopper +5342.7%
Contains more ZincZinc +1481.6%
Contains more PhosphorusPhosphorus +442.2%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +831.8%
Contains more SeleniumSelenium +91.1%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin B1Vitamin B1 +276.7%
Contains more Vitamin B2Vitamin B2 +76.4%
Contains more Vitamin B3Vitamin B3 +110%
Contains more Vitamin B6Vitamin B6 +1028.6%
Contains more FolateFolate +110.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +640%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +12.9%

All nutrients comparison - raw data values

Nutrient Sesame Fish sandwich DV% diff.
Copper 4.082mg 0.075mg 445%
Iron 14.55mg 1.5mg 163%
Polyunsaturated fat 21.773g 6.257g 103%
Manganese 2.46mg 0.264mg 95%
Calcium 975mg 37mg 94%
Magnesium 351mg 25mg 78%
Phosphorus 629mg 116mg 73%
Zinc 7.75mg 0.49mg 66%
Fats 49.67g 12.45g 57%
Vitamin B6 0.79mg 0.07mg 55%
Vitamin B1 0.791mg 0.21mg 48%
Fiber 11.8g 1g 43%
Monounsaturated fat 18.759g 2.595g 40%
Selenium 34.4µg 18µg 30%
Vitamin B12 0µg 0.68µg 28%
Sodium 11mg 602mg 26%
Saturated fat 6.957g 1.949g 23%
Calories 573kcal 257kcal 16%
Protein 17.73g 10.29g 15%
Vitamin B3 4.515mg 2.15mg 15%
Folate 97µg 46µg 13%
Cholesterol 0mg 35mg 12%
Vitamin K 0µg 13.6µg 11%
Potassium 468mg 206mg 8%
Vitamin B2 0.247mg 0.14mg 8%
Vitamin B5 0.05mg 0.37mg 6%
Vitamin C 0mg 1.8mg 2%
Vitamin E 0.25mg 0.55mg 2%
Fructose 1.47g 2%
Vitamin D 0IU 9IU 1%
Choline 25.6mg 28.9mg 1%
Carbs 23.45g 26.69g 1%
Vitamin D 0µg 0.2µg 1%
Vitamin A 0µg 6µg 1%
Net carbs 11.65g 25.69g N/A
Sugar 0.3g 3.53g N/A
Trans fat 0.08g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +72.3%
Contains more FatsFats +299%
Contains more OtherOther +109.4%
Contains more CarbsCarbs +13.8%
Contains more WaterWater +932.8%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +622.9%
Contains more Poly. FatPolyunsaturated fat +248%
Contains less Sat. FatSaturated fat -72%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.