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  6. Heart of palm vs. Sesame

Heart of palm vs. Sesame — In-Depth Nutrition Comparison

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A recap on differences between heart of palm and sesame

  • Heart of palm has more potassium; however, sesame is higher in copper, iron, calcium, magnesium, phosphorus, vitamin B1, selenium, fiber, and zinc.
  • Sesame covers your daily copper needs 382% more than heart of palm.
  • Sesame contains 4 times less potassium than heart of palm. Heart of palm contains 1806mg of potassium, while sesame contains 468mg.

Food varieties used in this article are Hearts of palm, raw and Seeds, sesame seeds, whole, dried.

Infographic

Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Sesame
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 PotassiumPotassium +285.9%
Contains more MagnesiumMagnesium +3410%
Contains more CalciumCalcium +5316.7%
Contains more IronIron +760.9%
Contains more CopperCopper +533.9%
Contains more ZincZinc +107.8%
Contains more PhosphorusPhosphorus +349.3%
Contains less SodiumSodium -21.4%
Contains more SeleniumSelenium +4814.3%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Sesame
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +1482%
Contains more Vitamin B2Vitamin B2 +37.2%
Contains more Vitamin B3Vitamin B3 +401.7%
Contains more FolateFolate +304.2%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.79mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Sesame DV% diff.
Copper 0.644mg 4.082mg 382%
Iron 1.69mg 14.55mg 161%
Polyunsaturated fat 0.089g 21.773g 145%
Manganese 2.46mg 107%
Calcium 18mg 975mg 96%
Magnesium 10mg 351mg 81%
Fats 0.2g 49.67g 76%
Phosphorus 140mg 629mg 70%
Vitamin B1 0.05mg 0.791mg 62%
Selenium 0.7µg 34.4µg 61%
Monounsaturated fat 0.005g 18.759g 47%
Fiber 1.5g 11.8g 41%
Potassium 1806mg 468mg 39%
Zinc 3.73mg 7.75mg 37%
Saturated fat 0.046g 6.957g 31%
Protein 2.7g 17.73g 30%
Vitamin B3 0.9mg 4.515mg 23%
Calories 115kcal 573kcal 23%
Folate 24µg 97µg 18%
Vitamin C 8mg 0mg 9%
Choline 0mg 25.6mg 5%
Vitamin B2 0.18mg 0.247mg 5%
Vitamin E 0.5mg 0.25mg 2%
Vitamin B6 0.81mg 0.79mg 2%
Carbs 25.61g 23.45g 1%
Vitamin B5 0.05mg 1%
Net carbs 24.11g 11.65g N/A
Sugar 17.16g 0.3g N/A
Sodium 14mg 11mg 0%
Vitamin A 3µg 0µg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 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 WaterWater +1381.9%
Contains more ProteinProtein +556.7%
Contains more FatsFats +24735%
Contains more OtherOther +124.1%
~equal in Carbs ~23.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 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 -99.3%
Contains more Mono. FatMonounsaturated fat +375080%
Contains more Poly. FatPolyunsaturated fat +24364%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.