Sesame Seeds vs. Heart of Palm
Nutrition comparison of Sesame Seeds and Cooked Heart Of Palm
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
cooked
heart of palm
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and heart of palm:
- Both sesame seeds and heart of palm are high in calories and potassium.
- Sesame seed has more thiamin, niacin, pantothenic acid and folate.
- Sesame seed has signficantly less sugar than heart of palm.
- Sesame seed is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and heart of palm are high in calories. Sesame seed has 396% more calories than heart of palm - sesame seed has 565 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, sesame seeds is much lighter in carbs, much heavier in fat and similar to heart of palm for protein. Sesame seeds has a macronutrient ratio of 11:17:72 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Heart of Palm | |
|---|---|---|
| Protein | 11% | 9% |
| Carbohydrates | 17% | 89% |
| Fat | 72% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame seeds and heart of palm contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 833% more dietary fiber than heart of palm - sesame seed has 14g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Sesame seed has signficantly less sugar than heart of palm - heart of palm has 17.1g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 533% more protein than heart of palm - sesame seed has 17g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and heart of palm has 99% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has more Vitamin C than sesame seed - heart of palm has 6.8mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Heart of palm and sesame seeds contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Heart of palm has more Vitamin E than sesame seed - heart of palm has 0.5mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin, pantothenic acid and folate. Both sesame seeds and heart of palm contain significant amounts of riboflavin and Vitamin B6.
| Sesame Seeds | Heart of Palm | |
|---|---|---|
| Thiamin | 0.803 MG | 0.045 MG |
| Riboflavin | 0.251 MG | 0.17 MG |
| Niacin | 4.581 MG | 0.85 MG |
| Pantothenic acid | 0.051 MG | ~ |
| Vitamin B6 | 0.802 MG | 0.725 MG |
| Folate | 98 UG | 20 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 53 times more calcium than heart of palm - sesame seed has 989mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 779% more iron than heart of palm - sesame seed has 14.8mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both sesame seeds and heart of palm are high in potassium. Heart of palm has 278% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and heart of palm has 1795mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Sesame Seeds | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.013 G |
| Total | 0.363 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than heart of palm per 100 grams.
| Sesame Seeds | Heart of Palm | |
|---|---|---|
| linoleic acid | 20.654 G | 0.076 G |
| Total | 20.654 G | 0.076 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Sesame Seeds g
()
|
Daily Values (%) |
Cooked Heart of Palm g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or heart of palm contain more calories in 100 grams?Both sesame seeds and heart of palm are high in calories. Sesame seed has 400% more calories than heart of palm - sesame seed has 565 calories in 100g and heart of palm has 114 calories.
Does sesame seeds or heart of palm have more carbohydrates?
By weight, sesame seeds and heart of palm contain similar amounts of carbs - sesame seed has 25.7g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does sesame seeds or heart of palm contain more calcium?
Sesame seed is a rich source of calcium and it has 53 times more calcium than heart of palm - sesame seed has 989mg of calcium in 100 grams and heart of palm has 18mg of calcium.
Does sesame seeds or heart of palm contain more iron?
Sesame seed is an abundant source of iron and it has 780% more iron than heart of palm - sesame seed has 14.8mg of iron in 100 grams and heart of palm has 1.7mg of iron.
Does sesame seeds or heart of palm contain more potassium?
Both sesame seeds and heart of palm are high in potassium. Heart of palm has 280% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and heart of palm has 1795mg of potassium.