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  6. Plantain raw vs. Sesame

Plantain raw vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between plantain raw and sesame

  • The amount of copper, iron, calcium, phosphorus, magnesium, zinc, vitamin B1, selenium, fiber, and vitamin B6 in sesame is higher than in plantain raw.
  • Sesame covers your daily copper needs 445% more than plantain raw.

Specific food types used in this comparison are Plantains, raw and Seeds, sesame seeds, whole, dried.

Infographic

Plantain raw vs Sesame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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%
Contains less SodiumSodium -63.6%
Contains more MagnesiumMagnesium +848.6%
Contains more CalciumCalcium +32400%
Contains more IronIron +2325%
Contains more CopperCopper +4939.5%
Contains more ZincZinc +5435.7%
Contains more PhosphorusPhosphorus +1750%
Contains more SeleniumSelenium +2193.3%
~equal in Potassium ~468mg

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.
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Sesame
Sesame
7
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +420%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin B1Vitamin B1 +1421.2%
Contains more Vitamin B2Vitamin B2 +357.4%
Contains more Vitamin B3Vitamin B3 +558.2%
Contains more Vitamin B6Vitamin B6 +164.2%
Contains more FolateFolate +340.9%
Contains more CholineCholine +89.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Sesame DV% diff.
Copper 0.081mg 4.082mg 445%
Iron 0.6mg 14.55mg 174%
Polyunsaturated fat 0.069g 21.773g 145%
Manganese 2.46mg 107%
Calcium 3mg 975mg 97%
Phosphorus 34mg 629mg 85%
Fats 0.37g 49.67g 76%
Magnesium 37mg 351mg 75%
Zinc 0.14mg 7.75mg 69%
Vitamin B1 0.052mg 0.791mg 62%
Selenium 1.5µg 34.4µg 60%
Monounsaturated fat 0.032g 18.759g 47%
Fiber 2.3g 11.8g 38%
Vitamin B6 0.299mg 0.79mg 38%
Protein 1.3g 17.73g 33%
Saturated fat 0.143g 6.957g 31%
Vitamin B3 0.686mg 4.515mg 24%
Calories 122kcal 573kcal 23%
Vitamin C 18.4mg 0mg 20%
Folate 22µg 97µg 19%
Vitamin B2 0.054mg 0.247mg 15%
Vitamin A 56µg 0µg 6%
Vitamin B5 0.26mg 0.05mg 4%
Carbs 31.89g 23.45g 3%
Choline 13.5mg 25.6mg 2%
Vitamin E 0.14mg 0.25mg 1%
Potassium 499mg 468mg 1%
Vitamin K 0.7µg 0µg 1%
Net carbs 29.59g 11.65g N/A
Sugar 15g 0.3g N/A
Sodium 4mg 11mg 0%
Tryptophan 0.015mg 0.388mg 0%
Threonine 0.034mg 0.736mg 0%
Isoleucine 0.036mg 0.763mg 0%
Leucine 0.059mg 1.358mg 0%
Lysine 0.06mg 0.569mg 0%
Methionine 0.017mg 0.586mg 0%
Phenylalanine 0.044mg 0.94mg 0%
Valine 0.046mg 0.99mg 0%
Histidine 0.064mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
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
Contains more CarbsCarbs +36%
Contains more WaterWater +1291.9%
Contains more ProteinProtein +1263.8%
Contains more FatsFats +13324.3%
Contains more OtherOther +284.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
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
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +58521.9%
Contains more Poly. FatPolyunsaturated fat +31455.1%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.