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  6. Sesame vs. Sockeye salmon

Sesame vs. Sockeye salmon — In-Depth Nutrition Comparison

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How are sesame and sockeye salmon different?

  • Sesame is higher in copper, iron, manganese, calcium, magnesium, zinc, vitamin B1, and fiber; however, sockeye salmon is richer in vitamin B12 and vitamin D.
  • Daily need coverage for copper for sesame is 445% higher.

Seeds, sesame seeds, whole, dried and Fish, salmon, sockeye, cooked, dry heat are the varieties used in this article.

Infographic

Sesame vs Sockeye salmon 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +875%
Contains more CalciumCalcium +8763.6%
Contains more IronIron +2698.1%
Contains more CopperCopper +5271.1%
Contains more ZincZinc +1309.1%
Contains more PhosphorusPhosphorus +106.2%
Contains less SodiumSodium -88%
Contains more ManganeseManganese +18823.1%
~equal in Potassium ~436mg
~equal in Selenium ~35.5µg

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
2
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin B1Vitamin B1 +403.8%
Contains more FolateFolate +1285.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +296%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +124.2%
Contains more Vitamin B5Vitamin B5 +2448%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +339.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.246mg
~equal in Vitamin B6 ~0.827mg

All nutrients comparison - raw data values

Nutrient Sesame Sockeye salmon DV% diff.
Copper 4.082mg 0.076mg 445%
Vitamin B12 0µg 4.47µg 186%
Iron 14.55mg 0.52mg 175%
Polyunsaturated fat 21.773g 1.327g 136%
Manganese 2.46mg 0.013mg 106%
Calcium 975mg 11mg 96%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Magnesium 351mg 36mg 75%
Fats 49.67g 5.57g 68%
Zinc 7.75mg 0.55mg 65%
Vitamin B1 0.791mg 0.157mg 53%
Fiber 11.8g 0g 47%
Phosphorus 629mg 305mg 46%
Monounsaturated fat 18.759g 1.864g 42%
Vitamin B3 4.515mg 10.123mg 35%
Saturated fat 6.957g 0.969g 27%
Vitamin B5 0.05mg 1.274mg 24%
Folate 97µg 7µg 23%
Calories 573kcal 156kcal 21%
Cholesterol 0mg 61mg 20%
Protein 17.73g 26.48g 18%
Choline 25.6mg 112.6mg 16%
Carbs 23.45g 0g 8%
Vitamin A 0µg 58µg 6%
Vitamin E 0.25mg 0.99mg 5%
Sodium 11mg 92mg 4%
Vitamin B6 0.79mg 0.827mg 3%
Selenium 34.4µg 35.5µg 2%
Potassium 468mg 436mg 1%
Net carbs 11.65g 0g N/A
Sugar 0.3g 0g N/A
Vitamin B2 0.247mg 0.246mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.388mg 0.335mg 0%
Threonine 0.736mg 1.247mg 0%
Isoleucine 0.763mg 1.274mg 0%
Leucine 1.358mg 2.185mg 0%
Lysine 0.569mg 2.574mg 0%
Methionine 0.586mg 0.858mg 0%
Phenylalanine 0.94mg 1.086mg 0%
Valine 0.99mg 1.461mg 0%
Histidine 0.522mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +791.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +619.4%
Contains more ProteinProtein +49.4%
Contains more WaterWater +1335.6%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +906.4%
Contains more Poly. FatPolyunsaturated fat +1540.8%
Contains less Sat. FatSaturated fat -86.1%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.