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Mangosteen vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between mangosteen and sesame

  • The amount of copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, and fiber in sesame is higher than in mangosteen.
  • Sesame covers your daily copper needs 446% more than mangosteen.

Specific food types used in this comparison are Mangosteen, canned, syrup pack and Seeds, sesame seeds, whole, dried.

Infographic

Mangosteen 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 9.3% 3.6% 4.2% 11% 23% 5.7% 3.4% 0.91% 13% 0%
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 -36.4%
Contains more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +8025%
Contains more PotassiumPotassium +875%
Contains more IronIron +4750%
Contains more CopperCopper +5815.9%
Contains more ZincZinc +3590.5%
Contains more PhosphorusPhosphorus +7762.5%
Contains more ManganeseManganese +2311.8%

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 9.7% 0.67% 0% 0% 14% 12% 5.4% 1.9% 4.2% 0% 0% 23% 0%
Sesame
8
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 B1Vitamin B1 +1364.8%
Contains more Vitamin B2Vitamin B2 +357.4%
Contains more Vitamin B3Vitamin B3 +1478.7%
Contains more Vitamin B5Vitamin B5 +56.3%
Contains more Vitamin B6Vitamin B6 +4288.9%
Contains more FolateFolate +212.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 81%
Protein: 0.41 g
Fats: 0.58 g
Carbs: 17.91 g
Water: 80.94 g
Other: 0.16 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 +1625.8%
Contains more ProteinProtein +4224.4%
Contains more FatsFats +8463.8%
Contains more CarbsCarbs +30.9%
Contains more OtherOther +2687.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mangosteen Sesame DV% diff.
Copper 0.069mg 4.082mg 446%
Iron 0.3mg 14.55mg 178%
Polyunsaturated fat 21.773g 145%
Manganese 0.102mg 2.46mg 103%
Calcium 12mg 975mg 96%
Phosphorus 8mg 629mg 89%
Magnesium 13mg 351mg 80%
Fats 0.58g 49.67g 76%
Zinc 0.21mg 7.75mg 69%
Selenium 34.4µg 63%
Vitamin B1 0.054mg 0.791mg 61%
Vitamin B6 0.018mg 0.79mg 59%
Monounsaturated fat 18.759g 47%
Fiber 1.8g 11.8g 40%
Protein 0.41g 17.73g 35%
Saturated fat 6.957g 32%
Vitamin B3 0.286mg 4.515mg 26%
Calories 73kcal 573kcal 25%
Folate 31µg 97µg 17%
Vitamin B2 0.054mg 0.247mg 15%
Potassium 48mg 468mg 12%
Choline 25.6mg 5%
Vitamin C 2.9mg 0mg 3%
Vitamin E 0.25mg 2%
Carbs 17.91g 23.45g 2%
Net carbs 16.11g 11.65g N/A
Sugar 0.3g N/A
Sodium 7mg 11mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B5 0.032mg 0.05mg 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
Mangosteen Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
5%
Mangosteen
47%
Sesame
Minerals Daily Need Coverage Score
7%
Mangosteen
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $1)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Mangosteen
Mangosteen is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Mangosteen
Mangosteen contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Mangosteen
Mangosteen is lower in Saturated fat (difference - 6.957g)
Which food is lower in glycemic index?
Mangosteen
Mangosteen is lower in glycemic index (difference - 58)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.