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  6. Sesame vs. Plantain raw

Sesame vs. Plantain raw — In-Depth Nutrition Comparison

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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
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
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

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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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%

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.