Sesame vs. Heart of palm — In-Depth Nutrition Comparison
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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
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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 MagnesiumMagnesium | +3410% |
| Contains more CalciumCalcium | +5316.7% |
| Contains more IronIron | +760.9% |
| Contains more CopperCopper | +533.9% |
| Contains more ZincZinc | +107.8% |
| Contains more PhosphorusPhosphorus | +349.3% |
| Contains less SodiumSodium | -21.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +4814.3% |
| Contains more PotassiumPotassium | +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.
| Contains more Vitamin B1Vitamin B1 | +1482% |
| Contains more Vitamin B2Vitamin B2 | +37.2% |
| Contains more Vitamin B3Vitamin B3 | +401.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +304.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +556.7% |
| Contains more FatsFats | +24735% |
| Contains more OtherOther | +124.1% |
| Contains more WaterWater | +1381.9% |
~equal in
Carbs
~25.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.957 g
Monounsaturated fat:
Mono. Fat
18.759 g
Polyunsaturated fat:
Poly. Fat
21.773 g
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated fat | +375080% |
| Contains more Poly. FatPolyunsaturated fat | +24364% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 4.082mg | 0.644mg | 382% |
| Iron | 14.55mg | 1.69mg | 161% |
| Polyunsaturated fat | 21.773g | 0.089g | 145% |
| Manganese | 2.46mg | 107% | |
| Calcium | 975mg | 18mg | 96% |
| Magnesium | 351mg | 10mg | 81% |
| Fats | 49.67g | 0.2g | 76% |
| Phosphorus | 629mg | 140mg | 70% |
| Vitamin B1 | 0.791mg | 0.05mg | 62% |
| Selenium | 34.4µg | 0.7µg | 61% |
| Monounsaturated fat | 18.759g | 0.005g | 47% |
| Fiber | 11.8g | 1.5g | 41% |
| Potassium | 468mg | 1806mg | 39% |
| Zinc | 7.75mg | 3.73mg | 37% |
| Saturated fat | 6.957g | 0.046g | 31% |
| Protein | 17.73g | 2.7g | 30% |
| Vitamin B3 | 4.515mg | 0.9mg | 23% |
| Calories | 573kcal | 115kcal | 23% |
| Folate | 97µg | 24µg | 18% |
| Vitamin C | 0mg | 8mg | 9% |
| Choline | 25.6mg | 0mg | 5% |
| Vitamin B2 | 0.247mg | 0.18mg | 5% |
| Vitamin E | 0.25mg | 0.5mg | 2% |
| Vitamin B6 | 0.79mg | 0.81mg | 2% |
| Carbs | 23.45g | 25.61g | 1% |
| Vitamin B5 | 0.05mg | 1% | |
| Net carbs | 11.65g | 24.11g | N/A |
| Sugar | 0.3g | 17.16g | N/A |
| Sodium | 11mg | 14mg | 0% |
| Vitamin A | 0µg | 3µg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
47%
24%
Minerals Daily Need Coverage Score
348%
62%
Comparison summary
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 16.86g)
Which food contains less Sodium?
Sesame contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 6.911g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 32)
Which food is cheaper?
Heart of palm is cheaper (difference - $4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.