Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pomegranate vs. Sesame — In-Depth Nutrition Comparison

Compare

How are pomegranate and sesame different?

  • Sesame has more copper, iron, manganese, calcium, phosphorus, magnesium, zinc, selenium, vitamin B1, and vitamin B6 than pomegranate.
  • Daily need coverage for copper for sesame is 436% higher.

Pomegranates, raw and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
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 less SodiumSodium -72.7%
Contains more MagnesiumMagnesium +2825%
Contains more CalciumCalcium +9650%
Contains more PotassiumPotassium +98.3%
Contains more IronIron +4750%
Contains more CopperCopper +2483.5%
Contains more ZincZinc +2114.3%
Contains more PhosphorusPhosphorus +1647.2%
Contains more ManganeseManganese +1967.2%
Contains more SeleniumSelenium +6780%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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 EVitamin E +140%
Contains more Vitamin B5Vitamin B5 +654%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1080.6%
Contains more Vitamin B2Vitamin B2 +366%
Contains more Vitamin B3Vitamin B3 +1441%
Contains more Vitamin B6Vitamin B6 +953.3%
Contains more FolateFolate +155.3%
Contains more CholineCholine +236.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Sesame
4
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 +1561.6%
Contains more ProteinProtein +961.7%
Contains more FatsFats +4145.3%
Contains more CarbsCarbs +25.4%
Contains more OtherOther +741.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
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 -98.3%
Contains more Mono. FatMonounsaturated fat +20071%
Contains more Poly. FatPolyunsaturated fat +27460.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Sesame DV% diff.
Copper 0.158mg 4.082mg 436%
Iron 0.3mg 14.55mg 178%
Polyunsaturated fat 0.079g 21.773g 145%
Manganese 0.119mg 2.46mg 102%
Calcium 10mg 975mg 97%
Phosphorus 36mg 629mg 85%
Magnesium 12mg 351mg 81%
Fats 1.17g 49.67g 75%
Zinc 0.35mg 7.75mg 67%
Selenium 0.5µg 34.4µg 62%
Vitamin B1 0.067mg 0.791mg 60%
Vitamin B6 0.075mg 0.79mg 55%
Monounsaturated fat 0.093g 18.759g 47%
Protein 1.67g 17.73g 32%
Fiber 4g 11.8g 31%
Saturated fat 0.12g 6.957g 31%
Vitamin B3 0.293mg 4.515mg 26%
Calories 83kcal 573kcal 25%
Vitamin B2 0.053mg 0.247mg 15%
Folate 38µg 97µg 15%
Vitamin K 16.4µg 0µg 14%
Vitamin C 10.2mg 0mg 11%
Vitamin B5 0.377mg 0.05mg 7%
Potassium 236mg 468mg 7%
Choline 7.6mg 25.6mg 3%
Vitamin E 0.6mg 0.25mg 2%
Carbs 18.7g 23.45g 2%
Net carbs 14.7g 11.65g N/A
Sugar 13.67g 0.3g N/A
Sodium 3mg 11mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

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
15%
Pomegranate
47%
Sesame
Minerals Daily Need Coverage Score
14%
Pomegranate
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 13.37g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 6.837g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.