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Sesame vs. Pork — In-Depth Nutrition Comparison

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A recap on the 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
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
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
Sesame
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Pork
Pork
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more FolateFolate +1840%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16%
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 +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Pork DV% diff.
Copper 4.082mg 0.073mg 445%
Iron 14.55mg 0.87mg 171%
Polyunsaturated fat 21.773g 1.2g 137%
Manganese 2.46mg 0.009mg 107%
Calcium 975mg 19mg 96%
Magnesium 351mg 28mg 77%
Fats 49.67g 13.92g 55%
Phosphorus 629mg 246mg 55%
Zinc 7.75mg 2.39mg 49%
Fiber 11.8g 0g 47%
Monounsaturated fat 18.759g 6.19g 31%
Vitamin B12 0µg 0.7µg 29%
Cholesterol 0mg 80mg 27%
Vitamin B6 0.79mg 0.464mg 25%
Folate 97µg 5µg 23%
Selenium 34.4µg 45.3µg 20%
Protein 17.73g 27.32g 19%
Calories 573kcal 242kcal 17%
Vitamin B5 0.05mg 0.698mg 13%
Choline 25.6mg 93.9mg 12%
Carbs 23.45g 0g 8%
Saturated fat 6.957g 5.23g 8%
Vitamin D* 0 IU 53 IU 7%
Vitamin D 0µg 1.3µg 7%
Vitamin B1 0.791mg 0.877mg 7%
Vitamin B2 0.247mg 0.321mg 6%
Vitamin B3 4.515mg 5.037mg 3%
Sodium 11mg 62mg 2%
Vitamin C 0mg 0.6mg 1%
Potassium 468mg 423mg 1%
Protein per 100 calories 3.1g 11g N/A
Calories per 10 g protein 323kcal 89kcal N/A
Weight per 100 calories 17g 41g N/A
Unsaturated / Saturated Fat ratio 5.8 1.4 N/A
Net carbs 11.65g 0g N/A
Sugar 0.3g 0g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.25mg 0.29mg 0%
Tryptophan 0.388mg 0.338mg 0%
Threonine 0.736mg 1.234mg 0%
Isoleucine 0.763mg 1.26mg 0%
Leucine 1.358mg 2.177mg 0%
Lysine 0.569mg 2.446mg 0%
Methionine 0.586mg 0.712mg 0%
Phenylalanine 0.94mg 1.086mg 0%
Valine 0.99mg 1.473mg 0%
Histidine 0.522mg 1.067mg 0%

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
Pork
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
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
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%

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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. 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.