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

Sesame vs. Jackfruit — In-Depth Nutrition Comparison

Compare

What are the differences between sesame and jackfruit?

  • Sesame is richer than jackfruit in copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, fiber, and vitamin B6.
  • Sesame's daily need coverage for copper is 445% more.
  • Sesame has 63 times more iron than jackfruit. While sesame has 14.55mg of iron, jackfruit has only 0.23mg.

We used Seeds, sesame seeds, whole, dried and Jackfruit, raw types in this article.

Infographic

Sesame vs Jackfruit 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 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Contains more MagnesiumMagnesium +1110.3%
Contains more CalciumCalcium +3962.5%
Contains more IronIron +6226.1%
Contains more CopperCopper +5271.1%
Contains more ZincZinc +5861.5%
Contains more PhosphorusPhosphorus +2895.2%
Contains more ManganeseManganese +5620.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -81.8%
~equal in Potassium ~448mg

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
6
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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +653.3%
Contains more Vitamin B2Vitamin B2 +349.1%
Contains more Vitamin B3Vitamin B3 +390.8%
Contains more Vitamin B6Vitamin B6 +140.1%
Contains more FolateFolate +304.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +36%
Contains more Vitamin B5Vitamin B5 +370%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more ProteinProtein +930.8%
Contains more FatsFats +7660.9%
Contains more OtherOther +379.6%
Contains more WaterWater +1466.3%
~equal in Carbs ~23.25g

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
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains more Mono. FatMonounsaturated fat +12002.6%
Contains more Poly. FatPolyunsaturated fat +23062.8%
Contains less Sat. FatSaturated fat -97.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Jackfruit DV% diff.
Copper 4.082mg 0.076mg 445%
Iron 14.55mg 0.23mg 179%
Polyunsaturated fat 21.773g 0.094g 145%
Manganese 2.46mg 0.043mg 105%
Calcium 975mg 24mg 95%
Phosphorus 629mg 21mg 87%
Magnesium 351mg 29mg 77%
Fats 49.67g 0.64g 75%
Zinc 7.75mg 0.13mg 69%
Selenium 34.4µg 63%
Vitamin B1 0.791mg 0.105mg 57%
Monounsaturated fat 18.759g 0.155g 47%
Fiber 11.8g 1.5g 41%
Vitamin B6 0.79mg 0.329mg 35%
Protein 17.73g 1.72g 32%
Saturated fat 6.957g 0.195g 31%
Calories 573kcal 95kcal 24%
Vitamin B3 4.515mg 0.92mg 22%
Folate 97µg 24µg 18%
Vitamin C 0mg 13.7mg 15%
Vitamin B2 0.247mg 0.055mg 15%
Fructose 9.19g 11%
Choline 25.6mg 5%
Vitamin B5 0.05mg 0.235mg 4%
Vitamin E 0.25mg 0.34mg 1%
Vitamin A 0µg 5µg 1%
Potassium 468mg 448mg 1%
Starch 1.47g 1%
Carbs 23.45g 23.25g 0%
Net carbs 11.65g 21.75g N/A
Sugar 0.3g 19.08g N/A
Sodium 11mg 2mg 0%
Tryptophan 0.388mg 0.034mg 0%
Threonine 0.736mg 0.086mg 0%
Isoleucine 0.763mg 0.069mg 0%
Leucine 1.358mg 0.103mg 0%
Lysine 0.569mg 0.069mg 0%
Methionine 0.586mg 0.034mg 0%
Phenylalanine 0.94mg 0.052mg 0%
Valine 0.99mg 0.086mg 0%
Histidine 0.522mg 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Jackfruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Sesame
17%
Jackfruit
Minerals Daily Need Coverage Score
348%
Sesame
12%
Jackfruit

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 - 18.78g)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 6.762g)
Which food is lower in glycemic index?
Jackfruit
Jackfruit is lower in glycemic index (difference - 75)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $3.5)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.