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

Sesame vs. Heart of palm — In-Depth Nutrition Comparison

Compare

A recap on differences between Sesame and Heart of palm

  • Sesame has more Copper, Iron, Calcium, Magnesium, Phosphorus, Vitamin B1, Selenium, Fiber, and Zinc, however, Heart of palm is higher in Potassium.
  • Sesame covers your daily Copper needs 382% more than Heart of palm.
  • Heart of palm contains 54 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Heart of palm contains 18mg.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Hearts of palm, raw.

Infographic

Sesame vs Heart of palm 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.
Contains more Calcium +5316.7%
Contains more Iron +760.9%
Contains more Magnesium +3410%
Contains more Phosphorus +349.3%
Contains less Sodium -21.4%
Contains more Zinc +107.8%
Contains more Copper +533.9%
Contains more Selenium +4814.3%
Contains more Potassium +285.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Calcium +5316.7%
Contains more Iron +760.9%
Contains more Magnesium +3410%
Contains more Phosphorus +349.3%
Contains less Sodium -21.4%
Contains more Zinc +107.8%
Contains more Copper +533.9%
Contains more Selenium +4814.3%
Contains more Potassium +285.9%

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
5
:
Contains more Vitamin B1 +1482%
Contains more Vitamin B2 +37.2%
Contains more Vitamin B3 +401.7%
Contains more Folate +304.2%
Contains more Vitamin A +655.6%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.81
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Contains more Vitamin B1 +1482%
Contains more Vitamin B2 +37.2%
Contains more Vitamin B3 +401.7%
Contains more Folate +304.2%
Contains more Vitamin A +655.6%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.81

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +556.7%
Contains more Fats +24735%
Contains more Other +124.1%
Contains more Water +1381.9%
Equal in Carbs - 25.61
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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more Protein +556.7%
Contains more Fats +24735%
Contains more Other +124.1%
Contains more Water +1381.9%
Equal in Carbs - 25.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +375080%
Contains more Polyunsaturated fat +24364%
Contains less Saturated Fat -99.3%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +375080%
Contains more Polyunsaturated fat +24364%
Contains less Saturated Fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Heart of palm
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals 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 Heart of palm Opinion
Net carbs 11.65g 24.11g Heart of palm
Protein 17.73g 2.7g Sesame
Fats 49.67g 0.2g Sesame
Carbs 23.45g 25.61g Heart of palm
Calories 573kcal 115kcal Sesame
Sugar 0.3g 17.16g Sesame
Fiber 11.8g 1.5g Sesame
Calcium 975mg 18mg Sesame
Iron 14.55mg 1.69mg Sesame
Magnesium 351mg 10mg Sesame
Phosphorus 629mg 140mg Sesame
Potassium 468mg 1806mg Heart of palm
Sodium 11mg 14mg Sesame
Zinc 7.75mg 3.73mg Sesame
Copper 4.082mg 0.644mg Sesame
Manganese 2.46mg Sesame
Selenium 34.4µg 0.7µg Sesame
Vitamin A 9IU 68IU Heart of palm
Vitamin A RAE 0µg 3µg Heart of palm
Vitamin E 0.25mg 0.5mg Heart of palm
Vitamin C 0mg 8mg Heart of palm
Vitamin B1 0.791mg 0.05mg Sesame
Vitamin B2 0.247mg 0.18mg Sesame
Vitamin B3 4.515mg 0.9mg Sesame
Vitamin B5 0.05mg Sesame
Vitamin B6 0.79mg 0.81mg Heart of palm
Folate 97µg 24µg Sesame
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame
Saturated Fat 6.957g 0.046g Heart of palm
Monounsaturated Fat 18.759g 0.005g Sesame
Polyunsaturated fat 21.773g 0.089g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Heart of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
50%
Sesame
26%
Heart of palm
Minerals Daily Need Coverage Score
348%
Sesame
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 16.86g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 6.911g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 32)
Which food is cheaper?
Heart of palm
Heart of palm 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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.