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  6. Sesame vs. Pomegranate

Sesame vs. Pomegranate — In-Depth Nutrition Comparison

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How are Sesame and Pomegranate different?

  • Sesame has more Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Selenium, Vitamin B1, and Vitamin B6 than Pomegranate.
  • Daily need coverage for Copper from Sesame is 436% higher.
  • Sesame contains 98 times more Calcium than Pomegranate. While Sesame contains 975mg of Calcium, Pomegranate contains only 10mg.

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

Infographic

Sesame vs Pomegranate 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
9
:
1
Pomegranate
Pomegranate
Contains more Calcium +9650%
Contains more Iron +4750%
Contains more Magnesium +2825%
Contains more Phosphorus +1647.2%
Contains more Potassium +98.3%
Contains more Zinc +2114.3%
Contains more Copper +2483.5%
Contains more Manganese +1967.2%
Contains more Selenium +6780%
Contains less Sodium -72.7%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +9650%
Contains more Iron +4750%
Contains more Magnesium +2825%
Contains more Phosphorus +1647.2%
Contains more Potassium +98.3%
Contains more Zinc +2114.3%
Contains more Copper +2483.5%
Contains more Manganese +1967.2%
Contains more Selenium +6780%
Contains less Sodium -72.7%

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
6
:
4
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1080.6%
Contains more Vitamin B2 +366%
Contains more Vitamin B3 +1441%
Contains more Vitamin B6 +953.3%
Contains more Folate +155.3%
Contains more Vitamin E +140%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +654%
Contains more Vitamin K +∞%
Sesame
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%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1080.6%
Contains more Vitamin B2 +366%
Contains more Vitamin B3 +1441%
Contains more Vitamin B6 +953.3%
Contains more Folate +155.3%
Contains more Vitamin E +140%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +654%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Pomegranate
Pomegranate
Contains more Protein +961.7%
Contains more Fats +4145.3%
Contains more Carbs +25.4%
Contains more Other +741.5%
Contains more Water +1561.6%
Sesame
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
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Protein +961.7%
Contains more Fats +4145.3%
Contains more Carbs +25.4%
Contains more Other +741.5%
Contains more Water +1561.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +20071%
Contains more Polyunsaturated fat +27460.8%
Contains less Saturated Fat -98.3%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +20071%
Contains more Polyunsaturated fat +27460.8%
Contains less Saturated Fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Pomegranate Opinion
Net carbs 11.65g 14.7g Pomegranate
Protein 17.73g 1.67g Sesame
Fats 49.67g 1.17g Sesame
Carbs 23.45g 18.7g Sesame
Calories 573kcal 83kcal Sesame
Sugar 0.3g 13.67g Sesame
Fiber 11.8g 4g Sesame
Calcium 975mg 10mg Sesame
Iron 14.55mg 0.3mg Sesame
Magnesium 351mg 12mg Sesame
Phosphorus 629mg 36mg Sesame
Potassium 468mg 236mg Sesame
Sodium 11mg 3mg Pomegranate
Zinc 7.75mg 0.35mg Sesame
Copper 4.082mg 0.158mg Sesame
Manganese 2.46mg 0.119mg Sesame
Selenium 34.4µg 0.5µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.6mg Pomegranate
Vitamin C 0mg 10.2mg Pomegranate
Vitamin B1 0.791mg 0.067mg Sesame
Vitamin B2 0.247mg 0.053mg Sesame
Vitamin B3 4.515mg 0.293mg Sesame
Vitamin B5 0.05mg 0.377mg Pomegranate
Vitamin B6 0.79mg 0.075mg Sesame
Folate 97µg 38µg Sesame
Vitamin K 0µg 16.4µg Pomegranate
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 0.12g Pomegranate
Monounsaturated Fat 18.759g 0.093g Sesame
Polyunsaturated fat 21.773g 0.079g Sesame

Which food is preferable for your diet?

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

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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
50%
Sesame
16%
Pomegranate
Minerals Daily Need Coverage Score
348%
Sesame
14%
Pomegranate

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 - 13.37g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 6.837g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.