Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sesame
  5. Compare
  6. Sesame vs. Heart of palm

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

Compare

A recap on the differences between sesame and heart of palm

  • Sesame has more copper, iron, calcium, magnesium, fats, phosphorus, vitamin B1, selenium, and fiber; however, heart of palm is higher in potassium.
  • Sesame covers your daily copper needs 382% more than heart of palm.
  • Heart of palm contains 248 times less fats than sesame. Sesame contains 49.67g of fats, while heart of palm contains 0.2g.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Sesame
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Sesame
Sesame
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 1% 10% 13% 42% 17% 0% 187% 0% 0% 18%
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 Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.81mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Heart of palm 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%
Calories 573kcal 115kcal 23%
Vitamin B3 4.515mg 0.9mg 23%
Folate 97µg 24µg 18%
Vitamin C 0mg 8mg 9%
Vitamin B2 0.247mg 0.18mg 5%
Choline 25.6mg 0mg 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%
Protein per 100 calories 3.1g 2.3g N/A
Calories per 10 g protein 323kcal 426kcal N/A
Weight per 100 calories 17g 87g N/A
Unsaturated / Saturated Fat ratio 5.8 2 N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
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 ProteinProtein +556.7%
Contains more FatsFats +24735%
Contains more WaterWater +1381.9%
~equal in Carbs ~25.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
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
33% 4% 64%
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%

People also compare

Sesame
Sesame vs Chia seeds
Chia seeds
Sesame
Sesame vs Safflower
Safflower
Sesame
Sesame vs Sunflower seeds
Sunflower seeds
Heart of palm
Heart of palm vs Olive
Olive
Heart of palm
Heart of palm vs Dates
Dates
Heart of palm
Heart of palm vs Provolone
Provolone

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.