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

Sesame vs. Plantain raw — In-Depth Nutrition Comparison

Compare

Significant differences between sesame and plantain raw

  • 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.
  • Plantain raw has 325 times less calcium than sesame. Sesame has 975mg of calcium, while plantain raw has 3mg.

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

Infographic

Sesame vs Plantain raw 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.
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%
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%
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 ManganeseManganese +∞%
Contains more SeleniumSelenium +2193.3%
Contains less SodiumSodium -63.6%
~equal in Potassium ~499mg

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +420%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
47%
Sesame
18%
Plantain raw
Minerals Daily Need Coverage Score
348%
Sesame
15%
Plantain raw

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 - 14.7g)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 6.814g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 37)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.