Side-by-Side Comparison

Pomegranate vs Sesame Seeds (Whole)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Pomegranate

83Calories

1.7Protein

4.0Fiber

10.2Vit C

View Details

Clean golden whole sesame seeds in a minimalist stone bowl

nuts seeds

Sesame Seeds (Whole)

573Calories

17.7Protein

11.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-86%

Pomegranate

Pomegranate has fewer calories (energy) (83 kcal vs 573 kcal, 490 kcal less).

Higher Protein

+962%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 17.7 g vs 1.7 g in Pomegranate (+16.1 g, +962%).

Higher Dietary Fiber

+195%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 11.8 g vs 4.0 g in Pomegranate (+7.8 g, +195%).

Higher Vitamin C

Pomegranate

Pomegranate provides 10.2 mg vs 0 mg in Sesame Seeds (Whole) (+10.2 mg).

Comparing per 100 g standard edible portion.

Nutrient

Pomegranate100 g edible portion

Sesame Seeds (Whole)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Sesame Seeds (Whole) higher

Pomegranate

83 kcal4% DV

Sesame Seeds (Whole)

573 kcal29% DV

Sesame Seeds (Whole) provides 573 kcal vs 83 kcal in Pomegranate (+490 kcal, +590%).

ProteinSesame Seeds (Whole) higher

Pomegranate

1.7 g3% DV

Sesame Seeds (Whole)

17.7 g35% DV

Sesame Seeds (Whole) provides 17.7 g vs 1.7 g in Pomegranate (+16.1 g, +962%).

CarbohydratesSesame Seeds (Whole) higher

Pomegranate

18.7 g7% DV

Sesame Seeds (Whole)

23.5 g9% DV

Sesame Seeds (Whole) provides 23.5 g vs 18.7 g in Pomegranate (+4.8 g, +25%).

Dietary FiberSesame Seeds (Whole) higher

Pomegranate

4.0 g14% DV

Sesame Seeds (Whole)

11.8 g42% DV

Sesame Seeds (Whole) provides 11.8 g vs 4.0 g in Pomegranate (+7.8 g, +195%).

Total FatSesame Seeds (Whole) higher

Pomegranate

1.2 g2% DV

Sesame Seeds (Whole)

49.7 g64% DV

Sesame Seeds (Whole) provides 49.7 g vs 1.2 g in Pomegranate (+48.5 g, +4145%).

Total SugarsPomegranate higher

Pomegranate

13.7 g27% DV

Sesame Seeds (Whole)

0.30 g1% DV

Pomegranate provides 13.7 g vs 0.30 g in Sesame Seeds (Whole) (+13.4 g, +4457%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

10.2 mg11% DV

Sesame Seeds (Whole)

0 mg

Pomegranate has higher vitamin c (10.2 mg vs 0 mg).

Vitamin A (RAE)Similar

Pomegranate

0 µg

Sesame Seeds (Whole)

0 µg

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Sesame Seeds (Whole)

0 µg

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Pomegranate

0.60 mg4% DV

Sesame Seeds (Whole)

0.25 mg2% DV

Pomegranate provides 0.60 mg vs 0.25 mg in Sesame Seeds (Whole) (+0.35 mg, +140%).

Vitamin KPomegranate higher

Pomegranate

16 µg14% DV

Sesame Seeds (Whole)

0 µg

Pomegranate has higher vitamin k (16 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Pomegranate

38 µg10% DV

Sesame Seeds (Whole)

97 µg24% DV

Sesame Seeds (Whole) provides 97 µg vs 38 µg in Pomegranate (+59 µg, +155%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Pomegranate

0.07 mg6% DV

Sesame Seeds (Whole)

0.79 mg66% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.07 mg in Pomegranate (+0.72 mg, +1081%).

Riboflavin (Vitamin B2)Sesame Seeds (Whole) higher

Pomegranate

0.05 mg4% DV

Sesame Seeds (Whole)

0.25 mg19% DV

Sesame Seeds (Whole) provides 0.25 mg vs 0.05 mg in Pomegranate (+0.19 mg, +366%).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Pomegranate

0.29 mg2% DV

Sesame Seeds (Whole)

4.5 mg28% DV

Sesame Seeds (Whole) provides 4.5 mg vs 0.29 mg in Pomegranate (+4.2 mg, +1441%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.38 mg8% DV

Sesame Seeds (Whole)

0.05 mg1% DV

Pomegranate provides 0.38 mg vs 0.05 mg in Sesame Seeds (Whole) (+0.33 mg, +654%).

Vitamin B6Sesame Seeds (Whole) higher

Pomegranate

0.08 mg4% DV

Sesame Seeds (Whole)

0.79 mg46% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.08 mg in Pomegranate (+0.72 mg, +953%).

Vitamin B12Similar

Pomegranate

0 µg

Sesame Seeds (Whole)

0 µg

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Pomegranate

3.0 mg

Sesame Seeds (Whole)

11.0 mg

Sesame Seeds (Whole) provides 11.0 mg vs 3.0 mg in Pomegranate (+8.0 mg, +267%).

PotassiumSesame Seeds (Whole) higher

Pomegranate

236 mg5% DV

Sesame Seeds (Whole)

468 mg10% DV

Sesame Seeds (Whole) provides 468 mg vs 236 mg in Pomegranate (+232 mg, +98%).

CalciumSesame Seeds (Whole) higher

Pomegranate

10.0 mg1% DV

Sesame Seeds (Whole)

975 mg75% DV

Sesame Seeds (Whole) provides 975 mg vs 10.0 mg in Pomegranate (+965 mg, +9650%).

IronSesame Seeds (Whole) higher

Pomegranate

0.30 mg2% DV

Sesame Seeds (Whole)

14.6 mg81% DV

Sesame Seeds (Whole) provides 14.6 mg vs 0.30 mg in Pomegranate (+14.3 mg, +4750%).

MagnesiumSesame Seeds (Whole) higher

Pomegranate

12.0 mg3% DV

Sesame Seeds (Whole)

351 mg84% DV

Sesame Seeds (Whole) provides 351 mg vs 12.0 mg in Pomegranate (+339 mg, +2825%).

PhosphorusSesame Seeds (Whole) higher

Pomegranate

36.0 mg3% DV

Sesame Seeds (Whole)

629 mg50% DV

Sesame Seeds (Whole) provides 629 mg vs 36.0 mg in Pomegranate (+593 mg, +1647%).

ZincSesame Seeds (Whole) higher

Pomegranate

0.35 mg3% DV

Sesame Seeds (Whole)

7.8 mg70% DV

Sesame Seeds (Whole) provides 7.8 mg vs 0.35 mg in Pomegranate (+7.4 mg, +2114%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Pomegranate

0.12 g1% DV

Sesame Seeds (Whole)

7.0 g35% DV

Sesame Seeds (Whole) provides 7.0 g vs 0.12 g in Pomegranate (+6.8 g, +5700%).

Nutrient

Pomegranate174 g (1 cup arils (174 g))

Sesame Seeds (Whole)9 g (1 tablespoon (9 g))

Macronutrients6 nutrients

Calories (Energy)Pomegranate higher

Pomegranate

144 kcal7% DV

Sesame Seeds (Whole)

52 kcal3% DV

Pomegranate provides 144 kcal vs 52 kcal in Sesame Seeds (Whole) (+93 kcal, +180%).

ProteinPomegranate higher

Pomegranate

2.9 g6% DV

Sesame Seeds (Whole)

1.6 g3% DV

Pomegranate provides 2.9 g vs 1.6 g in Sesame Seeds (Whole) (+1.3 g, +82%).

CarbohydratesPomegranate higher

Pomegranate

32.5 g12% DV

Sesame Seeds (Whole)

2.1 g1% DV

Pomegranate provides 32.5 g vs 2.1 g in Sesame Seeds (Whole) (+30.4 g, +1442%).

Dietary FiberPomegranate higher

Pomegranate

7.0 g25% DV

Sesame Seeds (Whole)

1.1 g4% DV

Pomegranate provides 7.0 g vs 1.1 g in Sesame Seeds (Whole) (+5.9 g, +555%).

Total FatSesame Seeds (Whole) higher

Pomegranate

2.0 g3% DV

Sesame Seeds (Whole)

4.5 g6% DV

Sesame Seeds (Whole) provides 4.5 g vs 2.0 g in Pomegranate (+2.4 g, +120%).

Total SugarsPomegranate higher

Pomegranate

23.8 g48% DV

Sesame Seeds (Whole)

0.03 g

Pomegranate provides 23.8 g vs 0.03 g in Sesame Seeds (Whole) (+23.8 g, +87996%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

17.7 mg20% DV

Sesame Seeds (Whole)

0 mg

Pomegranate has higher vitamin c (17.7 mg vs 0 mg).

Vitamin A (RAE)Similar

Pomegranate

0 µg

Sesame Seeds (Whole)

0 µg

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Sesame Seeds (Whole)

0 µg

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Pomegranate

1.0 mg7% DV

Sesame Seeds (Whole)

0.02 mg

Pomegranate provides 1.0 mg vs 0.02 mg in Sesame Seeds (Whole) (+1.0 mg, +4540%).

Vitamin KPomegranate higher

Pomegranate

29 µg24% DV

Sesame Seeds (Whole)

0 µg

Pomegranate has higher vitamin k (29 µg vs 0 µg).

Folate (DFE)Pomegranate higher

Pomegranate

66 µg17% DV

Sesame Seeds (Whole)

8.7 µg2% DV

Pomegranate provides 66 µg vs 8.7 µg in Sesame Seeds (Whole) (+57 µg, +657%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.12 mg10% DV

Sesame Seeds (Whole)

0.07 mg6% DV

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of thiamin (vitamin b1) (0.12 mg).

Riboflavin (Vitamin B2)Pomegranate higher

Pomegranate

0.09 mg7% DV

Sesame Seeds (Whole)

0.02 mg2% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.02 mg).

Niacin (Vitamin B3)Pomegranate higher

Pomegranate

0.51 mg3% DV

Sesame Seeds (Whole)

0.41 mg3% DV

Pomegranate provides 0.51 mg vs 0.41 mg in Sesame Seeds (Whole) (+0.10 mg, +25%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.66 mg13% DV

Sesame Seeds (Whole)

0.00 mg

Pomegranate provides 0.66 mg vs 0.00 mg in Sesame Seeds (Whole) (+0.65 mg, +14477%).

Vitamin B6Pomegranate higher

Pomegranate

0.13 mg8% DV

Sesame Seeds (Whole)

0.07 mg4% DV

Pomegranate provides slightly more vitamin b6 (0.13 mg vs 0.07 mg).

Vitamin B12Similar

Pomegranate

0 µg

Sesame Seeds (Whole)

0 µg

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

5.2 mg

Sesame Seeds (Whole)

0.99 mg

Pomegranate provides 5.2 mg vs 0.99 mg in Sesame Seeds (Whole) (+4.2 mg, +427%).

PotassiumPomegranate higher

Pomegranate

411 mg9% DV

Sesame Seeds (Whole)

42.1 mg1% DV

Pomegranate provides 411 mg vs 42.1 mg in Sesame Seeds (Whole) (+369 mg, +875%).

CalciumSesame Seeds (Whole) higher

Pomegranate

17.4 mg1% DV

Sesame Seeds (Whole)

87.8 mg7% DV

Sesame Seeds (Whole) provides 87.8 mg vs 17.4 mg in Pomegranate (+70.4 mg, +404%).

IronSesame Seeds (Whole) higher

Pomegranate

0.52 mg3% DV

Sesame Seeds (Whole)

1.3 mg7% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.52 mg in Pomegranate (+0.79 mg, +151%).

MagnesiumSesame Seeds (Whole) higher

Pomegranate

20.9 mg5% DV

Sesame Seeds (Whole)

31.6 mg8% DV

Sesame Seeds (Whole) provides 31.6 mg vs 20.9 mg in Pomegranate (+10.7 mg, +51%).

PhosphorusPomegranate higher

Pomegranate

62.6 mg5% DV

Sesame Seeds (Whole)

56.6 mg5% DV

Pomegranate provides 62.6 mg vs 56.6 mg in Sesame Seeds (Whole) (+6.0 mg, +11%).

ZincSesame Seeds (Whole) higher

Pomegranate

0.61 mg6% DV

Sesame Seeds (Whole)

0.70 mg6% DV

Sesame Seeds (Whole) provides 0.70 mg vs 0.61 mg in Pomegranate (+0.09 mg, +15%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Pomegranate

0.21 g1% DV

Sesame Seeds (Whole)

0.63 g3% DV

Sesame Seeds (Whole) provides 0.63 g vs 0.21 g in Pomegranate (+0.42 g, +200%).

Nutrient

PomegranateAmount per 100 kcal (120 g)

Sesame Seeds (Whole)Amount per 100 kcal (17 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

100 kcal5% DV

Sesame Seeds (Whole)

97 kcal5% DV

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of calories (energy) (100 kcal).

ProteinSesame Seeds (Whole) higher

Pomegranate

2.0 g4% DV

Sesame Seeds (Whole)

3.0 g6% DV

Sesame Seeds (Whole) provides 3.0 g vs 2.0 g in Pomegranate (+1.0 g, +50%).

CarbohydratesPomegranate higher

Pomegranate

22.4 g8% DV

Sesame Seeds (Whole)

4.0 g1% DV

Pomegranate provides 22.4 g vs 4.0 g in Sesame Seeds (Whole) (+18.5 g, +463%).

Dietary FiberPomegranate higher

Pomegranate

4.8 g17% DV

Sesame Seeds (Whole)

2.0 g7% DV

Pomegranate provides 4.8 g vs 2.0 g in Sesame Seeds (Whole) (+2.8 g, +139%).

Total FatSesame Seeds (Whole) higher

Pomegranate

1.4 g2% DV

Sesame Seeds (Whole)

8.4 g11% DV

Sesame Seeds (Whole) provides 8.4 g vs 1.4 g in Pomegranate (+7.0 g, +501%).

Total SugarsPomegranate higher

Pomegranate

16.4 g33% DV

Sesame Seeds (Whole)

0.05 g

Pomegranate provides 16.4 g vs 0.05 g in Sesame Seeds (Whole) (+16.4 g, +32065%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

12.2 mg14% DV

Sesame Seeds (Whole)

0 mg

Pomegranate has higher vitamin c (12.2 mg vs 0 mg).

Vitamin A (RAE)Similar

Pomegranate

0 µg

Sesame Seeds (Whole)

0 µg

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Sesame Seeds (Whole)

0 µg

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Pomegranate

0.72 mg5% DV

Sesame Seeds (Whole)

0.04 mg

Pomegranate provides 0.72 mg vs 0.04 mg in Sesame Seeds (Whole) (+0.68 mg, +1594%).

Vitamin KPomegranate higher

Pomegranate

20 µg16% DV

Sesame Seeds (Whole)

0 µg

Pomegranate has higher vitamin k (20 µg vs 0 µg).

Folate (DFE)Pomegranate higher

Pomegranate

46 µg11% DV

Sesame Seeds (Whole)

16 µg4% DV

Pomegranate provides 46 µg vs 16 µg in Sesame Seeds (Whole) (+29 µg, +177%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Pomegranate

0.08 mg7% DV

Sesame Seeds (Whole)

0.13 mg11% DV

Sesame Seeds (Whole) provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.08 mg).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.06 mg5% DV

Sesame Seeds (Whole)

0.04 mg3% DV

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Pomegranate

0.35 mg2% DV

Sesame Seeds (Whole)

0.77 mg5% DV

Sesame Seeds (Whole) provides 0.77 mg vs 0.35 mg in Pomegranate (+0.42 mg, +118%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.45 mg9% DV

Sesame Seeds (Whole)

0.01 mg

Pomegranate provides 0.45 mg vs 0.01 mg in Sesame Seeds (Whole) (+0.44 mg, +5222%).

Vitamin B6Similar

Pomegranate

0.09 mg5% DV

Sesame Seeds (Whole)

0.13 mg8% DV

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of vitamin b6 (0.09 mg).

Vitamin B12Similar

Pomegranate

0 µg

Sesame Seeds (Whole)

0 µg

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

3.6 mg

Sesame Seeds (Whole)

1.9 mg

Pomegranate provides 3.6 mg vs 1.9 mg in Sesame Seeds (Whole) (+1.7 mg, +93%).

PotassiumPomegranate higher

Pomegranate

283 mg6% DV

Sesame Seeds (Whole)

79.6 mg2% DV

Pomegranate provides 283 mg vs 79.6 mg in Sesame Seeds (Whole) (+204 mg, +256%).

CalciumSesame Seeds (Whole) higher

Pomegranate

12.0 mg1% DV

Sesame Seeds (Whole)

166 mg13% DV

Sesame Seeds (Whole) provides 166 mg vs 12.0 mg in Pomegranate (+154 mg, +1281%).

IronSesame Seeds (Whole) higher

Pomegranate

0.36 mg2% DV

Sesame Seeds (Whole)

2.5 mg14% DV

Sesame Seeds (Whole) provides 2.5 mg vs 0.36 mg in Pomegranate (+2.1 mg, +587%).

MagnesiumSesame Seeds (Whole) higher

Pomegranate

14.4 mg3% DV

Sesame Seeds (Whole)

59.7 mg14% DV

Sesame Seeds (Whole) provides 59.7 mg vs 14.4 mg in Pomegranate (+45.3 mg, +314%).

PhosphorusSesame Seeds (Whole) higher

Pomegranate

43.2 mg3% DV

Sesame Seeds (Whole)

107 mg9% DV

Sesame Seeds (Whole) provides 107 mg vs 43.2 mg in Pomegranate (+63.7 mg, +148%).

ZincSesame Seeds (Whole) higher

Pomegranate

0.42 mg4% DV

Sesame Seeds (Whole)

1.3 mg12% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.42 mg in Pomegranate (+0.90 mg, +214%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Pomegranate

0.14 g1% DV

Sesame Seeds (Whole)

1.2 g6% DV

Sesame Seeds (Whole) provides 1.2 g vs 0.14 g in Pomegranate (+1.0 g, +722%).

Nutrient

PomegranateNormalized to 300 kcal (361 g)

Sesame Seeds (Whole)Normalized to 300 kcal (52 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

300 kcal15% DV

Sesame Seeds (Whole)

298 kcal15% DV

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of calories (energy) (300 kcal).

ProteinSesame Seeds (Whole) higher

Pomegranate

6.0 g12% DV

Sesame Seeds (Whole)

9.2 g18% DV

Sesame Seeds (Whole) provides 9.2 g vs 6.0 g in Pomegranate (+3.2 g, +53%).

CarbohydratesPomegranate higher

Pomegranate

67.5 g25% DV

Sesame Seeds (Whole)

12.2 g4% DV

Pomegranate provides 67.5 g vs 12.2 g in Sesame Seeds (Whole) (+55.3 g, +454%).

Dietary FiberPomegranate higher

Pomegranate

14.4 g52% DV

Sesame Seeds (Whole)

6.1 g22% DV

Pomegranate provides 14.4 g vs 6.1 g in Sesame Seeds (Whole) (+8.3 g, +135%).

Total FatSesame Seeds (Whole) higher

Pomegranate

4.2 g5% DV

Sesame Seeds (Whole)

25.8 g33% DV

Sesame Seeds (Whole) provides 25.8 g vs 4.2 g in Pomegranate (+21.6 g, +512%).

Total SugarsPomegranate higher

Pomegranate

49.3 g99% DV

Sesame Seeds (Whole)

0.16 g

Pomegranate provides 49.3 g vs 0.16 g in Sesame Seeds (Whole) (+49.2 g, +31534%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

36.8 mg41% DV

Sesame Seeds (Whole)

0 mg

Pomegranate has higher vitamin c (36.8 mg vs 0 mg).

Vitamin A (RAE)Similar

Pomegranate

0 µg

Sesame Seeds (Whole)

0 µg

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Sesame Seeds (Whole)

0 µg

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Pomegranate

2.2 mg14% DV

Sesame Seeds (Whole)

0.13 mg1% DV

Pomegranate provides 2.2 mg vs 0.13 mg in Sesame Seeds (Whole) (+2.0 mg, +1566%).

Vitamin KPomegranate higher

Pomegranate

59 µg49% DV

Sesame Seeds (Whole)

0 µg

Pomegranate has higher vitamin k (59 µg vs 0 µg).

Folate (DFE)Pomegranate higher

Pomegranate

137 µg34% DV

Sesame Seeds (Whole)

50 µg13% DV

Pomegranate provides 137 µg vs 50 µg in Sesame Seeds (Whole) (+87 µg, +172%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Pomegranate

0.24 mg20% DV

Sesame Seeds (Whole)

0.41 mg34% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.24 mg in Pomegranate (+0.17 mg, +70%).

Riboflavin (Vitamin B2)Pomegranate higher

Pomegranate

0.19 mg15% DV

Sesame Seeds (Whole)

0.13 mg10% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.13 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Pomegranate

1.1 mg7% DV

Sesame Seeds (Whole)

2.3 mg15% DV

Sesame Seeds (Whole) provides 2.3 mg vs 1.1 mg in Pomegranate (+1.3 mg, +122%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

1.4 mg27% DV

Sesame Seeds (Whole)

0.03 mg1% DV

Pomegranate provides 1.4 mg vs 0.03 mg in Sesame Seeds (Whole) (+1.3 mg, +5134%).

Vitamin B6Sesame Seeds (Whole) higher

Pomegranate

0.27 mg16% DV

Sesame Seeds (Whole)

0.41 mg24% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.27 mg in Pomegranate (+0.14 mg, +52%).

Vitamin B12Similar

Pomegranate

0 µg

Sesame Seeds (Whole)

0 µg

Both Pomegranate and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

10.8 mg

Sesame Seeds (Whole)

5.7 mg

Pomegranate provides 10.8 mg vs 5.7 mg in Sesame Seeds (Whole) (+5.1 mg, +89%).

PotassiumPomegranate higher

Pomegranate

852 mg18% DV

Sesame Seeds (Whole)

243 mg5% DV

Pomegranate provides 852 mg vs 243 mg in Sesame Seeds (Whole) (+609 mg, +250%).

CalciumSesame Seeds (Whole) higher

Pomegranate

36.1 mg3% DV

Sesame Seeds (Whole)

507 mg39% DV

Sesame Seeds (Whole) provides 507 mg vs 36.1 mg in Pomegranate (+471 mg, +1304%).

IronSesame Seeds (Whole) higher

Pomegranate

1.1 mg6% DV

Sesame Seeds (Whole)

7.6 mg42% DV

Sesame Seeds (Whole) provides 7.6 mg vs 1.1 mg in Pomegranate (+6.5 mg, +599%).

MagnesiumSesame Seeds (Whole) higher

Pomegranate

43.3 mg10% DV

Sesame Seeds (Whole)

183 mg43% DV

Sesame Seeds (Whole) provides 183 mg vs 43.3 mg in Pomegranate (+139 mg, +321%).

PhosphorusSesame Seeds (Whole) higher

Pomegranate

130 mg10% DV

Sesame Seeds (Whole)

327 mg26% DV

Sesame Seeds (Whole) provides 327 mg vs 130 mg in Pomegranate (+197 mg, +152%).

ZincSesame Seeds (Whole) higher

Pomegranate

1.3 mg11% DV

Sesame Seeds (Whole)

4.0 mg37% DV

Sesame Seeds (Whole) provides 4.0 mg vs 1.3 mg in Pomegranate (+2.8 mg, +219%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Pomegranate

0.43 g2% DV

Sesame Seeds (Whole)

3.6 g18% DV

Sesame Seeds (Whole) provides 3.6 g vs 0.43 g in Pomegranate (+3.2 g, +735%).

Pomegranate vs Sesame Seeds (Whole)

Pomegranate

Sesame Seeds (Whole)

Nutritional Takeaways

Comparison Summary