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Steak vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between steak and sesame

  • Steak has more vitamin B12; however, sesame is richer in copper, iron, calcium, magnesium, phosphorus, vitamin B1, fiber, and folate.
  • Sesame covers your daily copper needs 444% more than steak.
  • Sesame contains less cholesterol.

Specific food types used in this comparison are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Seeds, sesame seeds, whole, dried.

Infographic

Steak vs Sesame 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.
Steak
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Sesame
9
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%
Contains more MagnesiumMagnesium +1426.1%
Contains more CalciumCalcium +8025%
Contains more PotassiumPotassium +67.7%
Contains more IronIron +506.3%
Contains more CopperCopper +4702.4%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +285.9%
Contains less SodiumSodium -81%
~equal in Selenium ~34.4µg

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.
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +21.9%
Contains more Vitamin B3Vitamin B3 +14%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +968.9%
Contains more Vitamin B6Vitamin B6 +58%
Contains more FolateFolate +1516.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
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
Contains more ProteinProtein +40.2%
Contains more WaterWater +1085.3%
Contains more FatsFats +161.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +725.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
0
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Sesame
3
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -17.6%
Contains more Mono. FatMonounsaturated fat +104.5%
Contains more Poly. FatPolyunsaturated fat +2330%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Sesame DV% diff.
Copper 0.085mg 4.082mg 444%
Iron 2.4mg 14.55mg 152%
Polyunsaturated fat 0.896g 21.773g 139%
Manganese 2.46mg 107%
Calcium 12mg 975mg 96%
Vitamin B12 2.2µg 0µg 92%
Magnesium 23mg 351mg 78%
Phosphorus 163mg 629mg 67%
Vitamin B1 0.074mg 0.791mg 60%
Fats 19.02g 49.67g 47%
Fiber 0g 11.8g 47%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 18.759g 24%
Folate 6µg 97µg 23%
Vitamin B6 0.5mg 0.79mg 22%
Calories 271kcal 573kcal 15%
Protein 24.85g 17.73g 14%
Zinc 6.34mg 7.75mg 13%
Carbs 0g 23.45g 8%
Saturated fat 8.443g 6.957g 7%
Potassium 279mg 468mg 6%
Choline 25.6mg 5%
Selenium 31.8µg 34.4µg 5%
Vitamin B2 0.301mg 0.247mg 4%
Vitamin B3 5.149mg 4.515mg 4%
Vitamin E 0.25mg 2%
Sodium 58mg 11mg 2%
Vitamin B5 0.05mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.6µg 0µg 1%
Vitamin A 7µg 0µg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 11.65g N/A
Sugar 0g 0.3g N/A
Tryptophan 0.278mg 0.388mg 0%
Threonine 1.171mg 0.736mg 0%
Isoleucine 1.157mg 0.763mg 0%
Leucine 2.142mg 1.358mg 0%
Lysine 2.38mg 0.569mg 0%
Methionine 0.672mg 0.586mg 0%
Phenylalanine 0.997mg 0.94mg 0%
Valine 1.242mg 0.99mg 0%
Histidine 0.931mg 0.522mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Sesame
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
45%
Steak
47%
Sesame
Minerals Daily Need Coverage Score
59%
Steak
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 0)
Which food is cheaper?
Steak
Steak is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Sesame
Sesame is lower in Saturated fat (difference - 1.486g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.