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Brazil nut vs Sesame - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sesame
Sesame contains less Sugars (difference - 2.03g)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 9.177g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 25)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brazil nut Sesame
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Brazil nut Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Brazil nut
33
Sesame
Mineral Summary Score
123
Brazil nut
224
Sesame

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Sesame
Contains more Potassium +40.8%
Contains more Phosphorus +15.3%
Contains less Sodium -72.7%
Contains more Iron +498.8%
Contains more Calcium +509.4%
Contains more Copper +134.2%
Contains more Zinc +90.9%
Equal in Magnesium - 351
Contains more Potassium +40.8%
Contains more Phosphorus +15.3%
Contains less Sodium -72.7%
Contains more Iron +498.8%
Contains more Calcium +509.4%
Contains more Copper +134.2%
Contains more Zinc +90.9%
Equal in Magnesium - 351

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin E +2160%
Contains more Vitamin B5 +268%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +28.2%
Contains more Vitamin B2 +605.7%
Contains more Vitamin B3 +1430.5%
Contains more Vitamin B6 +682.2%
Contains more Vitamin C +∞%
Contains more Vitamin E +2160%
Contains more Vitamin B5 +268%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +28.2%
Contains more Vitamin B2 +605.7%
Contains more Vitamin B3 +1430.5%
Contains more Vitamin B6 +682.2%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
86%
Brazil nut
106%
Sesame
Carbohydrates
12%
Brazil nut
23%
Sesame
Fats
310%
Brazil nut
229%
Sesame

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Brazil nut Sesame Opinion
Calories 659 573 Brazil nut
Protein 14.32 17.73 Sesame
Fats 67.1 49.67 Brazil nut
Vitamin C 0.7 0 Brazil nut
Carbs 11.74 23.45 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 14.55 Sesame
Calcium 160 975 Sesame
Potassium 659 468 Brazil nut
Magnesium 376 351 Brazil nut
Sugars 2.33 0.3 Brazil nut
Fiber 7.5 11.8 Sesame
Copper 1.743 4.082 Sesame
Zinc 4.06 7.75 Sesame
Starch 0.25 Brazil nut
Phosphorus 725 629 Brazil nut
Sodium 3 11 Brazil nut
Vitamin A 0 9 Sesame
Vitamin E 5.65 0.25 Brazil nut
Vitamin D 0 0
Vitamin B1 0.617 0.791 Sesame
Vitamin B2 0.035 0.247 Sesame
Vitamin B3 0.295 4.515 Sesame
Vitamin B5 0.184 0.05 Brazil nut
Vitamin B6 0.101 0.79 Sesame
Vitamin B12 0 0
Vitamin K 0 0
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 16.134 6.957 Sesame
Monounsaturated Fat 23.879 18.759 Brazil nut
Polyunsaturated fat 24.399 21.773 Brazil nut
Tryptophan 0.135 0.388 Sesame
Threonine 0.365 0.736 Sesame
Isoleucine 0.518 0.763 Sesame
Leucine 1.19 1.358 Sesame
Lysine 0.49 0.569 Sesame
Methionine 1.124 0.586 Brazil nut
Phenylalanine 0.639 0.94 Sesame
Valine 0.76 0.99 Sesame
Histidine 0.409 0.522 Sesame
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.