Palm oil vs. Sesame — In-Depth Nutrition Comparison
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How are palm oil and sesame different?
- Palm oil is richer in vitamin E, while sesame is higher in copper, iron, calcium, phosphorus, magnesium, zinc, vitamin B1, and selenium.
- Sesame covers your daily need for copper, 454% more than palm oil.
- Palm oil contains 64 times more vitamin E than sesame. Palm oil contains 15.94mg of vitamin E, while sesame contains 0.25mg.
- Sesame is lower in saturated fat.
Oil, palm and Seeds, sesame seeds, whole, dried types were used in this article.
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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +145400% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin EVitamin E | +6276% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +8433.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +101.3% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +97.2% |
| Contains less Sat. FatSaturated fat | -85.9% |
| Contains more Poly. FatPolyunsaturated fat | +134.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0mg | 4.082mg | 454% |
| Saturated fat | 49.3g | 6.957g | 192% |
| Iron | 0.01mg | 14.55mg | 182% |
| Manganese | 2.46mg | 107% | |
| Vitamin E | 15.94mg | 0.25mg | 105% |
| Calcium | 0mg | 975mg | 98% |
| Phosphorus | 0mg | 629mg | 90% |
| Magnesium | 0mg | 351mg | 84% |
| Polyunsaturated fat | 9.3g | 21.773g | 83% |
| Fats | 100g | 49.67g | 77% |
| Zinc | 0mg | 7.75mg | 70% |
| Vitamin B1 | 0mg | 0.791mg | 66% |
| Selenium | 0µg | 34.4µg | 63% |
| Vitamin B6 | 0mg | 0.79mg | 61% |
| Fiber | 0g | 11.8g | 47% |
| Monounsaturated fat | 37g | 18.759g | 46% |
| Protein | 0g | 17.73g | 35% |
| Vitamin B3 | 0mg | 4.515mg | 28% |
| Folate | 0µg | 97µg | 24% |
| Vitamin B2 | 0mg | 0.247mg | 19% |
| Calories | 884kcal | 573kcal | 16% |
| Potassium | 0mg | 468mg | 14% |
| Carbs | 0g | 23.45g | 8% |
| Vitamin K | 8µg | 0µg | 7% |
| Choline | 0.3mg | 25.6mg | 5% |
| Vitamin B5 | 0mg | 0.05mg | 1% |
| Net carbs | 0g | 11.65g | N/A |
| Sugar | 0g | 0.3g | N/A |
| Sodium | 0mg | 11mg | 0% |
| Tryptophan | 0mg | 0.388mg | 0% |
| Threonine | 0mg | 0.736mg | 0% |
| Isoleucine | 0mg | 0.763mg | 0% |
| Leucine | 0mg | 1.358mg | 0% |
| Lysine | 0mg | 0.569mg | 0% |
| Methionine | 0mg | 0.586mg | 0% |
| Phenylalanine | 0mg | 0.94mg | 0% |
| Valine | 0mg | 0.99mg | 0% |
| Histidine | 0mg | 0.522mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
47%
Minerals Daily Need Coverage Score
0%
348%
Comparison summary
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Sesame is lower in Saturated fat (difference - 42.343g)
Which food is richer in vitamins?
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Palm oil is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Palm oil contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Palm oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Palm oil is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)