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Sesame vs. Pineapple — In-Depth Nutrition Comparison

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How are sesame and pineapple different?

  • Sesame is higher in copper, iron, calcium, phosphorus, magnesium, zinc, manganese, selenium, and vitamin B1; however, pineapple is richer in vitamin C.
  • Daily need coverage for copper for sesame is 441% higher.
  • Sesame contains 344 times more selenium than pineapple. While sesame contains 34.4µg of selenium, pineapple contains only 0.1µg.

Seeds, sesame seeds, whole, dried and Pineapple, raw, all varieties are the varieties used in this article.

Infographic

Sesame vs Pineapple 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
9
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 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
Contains more MagnesiumMagnesium +2825%
Contains more CalciumCalcium +7400%
Contains more PotassiumPotassium +329.4%
Contains more IronIron +4917.2%
Contains more CopperCopper +3610.9%
Contains more ZincZinc +6358.3%
Contains more PhosphorusPhosphorus +7762.5%
Contains more ManganeseManganese +165.4%
Contains more SeleniumSelenium +34300%
Contains less SodiumSodium -90.9%

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
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 159% 1% 0.4% 0% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14% 3%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +901.3%
Contains more Vitamin B2Vitamin B2 +671.9%
Contains more Vitamin B3Vitamin B3 +803%
Contains more Vitamin B6Vitamin B6 +605.4%
Contains more FolateFolate +438.9%
Contains more CholineCholine +365.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +326%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Contains more ProteinProtein +3183.3%
Contains more FatsFats +41291.7%
Contains more CarbsCarbs +78.7%
Contains more OtherOther +1927.3%
Contains more WaterWater +1733.7%

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
15% 21% 65%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +144200%
Contains more Poly. FatPolyunsaturated fat +54332.5%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Pineapple
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 Pineapple DV% diff.
Copper 4.082mg 0.11mg 441%
Iron 14.55mg 0.29mg 178%
Polyunsaturated fat 21.773g 0.04g 145%
Calcium 975mg 13mg 96%
Phosphorus 629mg 8mg 89%
Magnesium 351mg 12mg 81%
Fats 49.67g 0.12g 76%
Zinc 7.75mg 0.12mg 69%
Manganese 2.46mg 0.927mg 67%
Selenium 34.4µg 0.1µg 62%
Vitamin B1 0.791mg 0.079mg 59%
Vitamin C 0mg 47.8mg 53%
Vitamin B6 0.79mg 0.112mg 52%
Monounsaturated fat 18.759g 0.013g 47%
Fiber 11.8g 1.4g 42%
Protein 17.73g 0.54g 34%
Saturated fat 6.957g 0.009g 32%
Calories 573kcal 50kcal 26%
Vitamin B3 4.515mg 0.5mg 25%
Folate 97µg 18µg 20%
Vitamin B2 0.247mg 0.032mg 17%
Potassium 468mg 109mg 11%
Choline 25.6mg 5.5mg 4%
Fructose 2.12g 3%
Carbs 23.45g 13.12g 3%
Vitamin B5 0.05mg 0.213mg 3%
Vitamin E 0.25mg 0.02mg 2%
Vitamin K 0µg 0.7µg 1%
Net carbs 11.65g 11.72g N/A
Sugar 0.3g 9.85g N/A
Sodium 11mg 1mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.388mg 0.005mg 0%
Threonine 0.736mg 0.019mg 0%
Isoleucine 0.763mg 0.019mg 0%
Leucine 1.358mg 0.024mg 0%
Lysine 0.569mg 0.026mg 0%
Methionine 0.586mg 0.012mg 0%
Phenylalanine 0.94mg 0.021mg 0%
Valine 0.99mg 0.024mg 0%
Histidine 0.522mg 0.01mg 0%

Which food is preferable for your diet?

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

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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%
Sesame
20%
Pineapple
Minerals Daily Need Coverage Score
348%
Sesame
20%
Pineapple

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 - 9.55g)
Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Pineapple
Pineapple is lower in Saturated fat (difference - 6.948g)
Which food is lower in glycemic index?
Pineapple
Pineapple is lower in glycemic index (difference - 66)
Which food is cheaper?
Pineapple
Pineapple is cheaper (difference - $3.4)
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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.