Brazil nut vs. Sesame — In-Depth Nutrition Comparison
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Differences between Brazil nut and Sesame
- Brazil nut has more Selenium, and Vitamin E , while Sesame has more Copper, Iron, Calcium, Manganese, Vitamin B6, Zinc, and Vitamin B3.
- Brazil nut's daily need coverage for Selenium is 3423% higher.
- Sesame contains 23 times less Vitamin E than Brazil nut. Brazil nut contains 5.65mg of Vitamin E , while Sesame contains 0.25mg.
- The amount of Saturated Fat in Sesame is lower.
The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Seeds, sesame seeds, whole, dried.
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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.
Contains
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Phosphorus
+15.3%
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Potassium
+40.8%
Contains
less
Sodium
-72.7%
Contains
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Selenium
+5472.7%
Contains
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Calcium
+509.4%
Contains
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Iron
+498.8%
Contains
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Zinc
+90.9%
Contains
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Copper
+134.2%
Contains
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Manganese
+101.1%
Equal in Magnesium - 351
Contains
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Phosphorus
+15.3%
Contains
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Potassium
+40.8%
Contains
less
Sodium
-72.7%
Contains
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Selenium
+5472.7%
Contains
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Calcium
+509.4%
Contains
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Iron
+498.8%
Contains
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Zinc
+90.9%
Contains
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Copper
+134.2%
Contains
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Manganese
+101.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin E
+2160%
Contains
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Vitamin C
+∞%
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Vitamin B5
+268%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+28.2%
Contains
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Vitamin B2
+605.7%
Contains
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Vitamin B3
+1430.5%
Contains
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Vitamin B6
+682.2%
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Folate
+340.9%
Contains
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Vitamin E
+2160%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+268%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+28.2%
Contains
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Vitamin B2
+605.7%
Contains
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Vitamin B3
+1430.5%
Contains
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Vitamin B6
+682.2%
Contains
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Folate
+340.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+35.1%
Contains
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Protein
+23.8%
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Carbs
+99.7%
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Water
+37.1%
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Other
+30.4%
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
Contains
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Fats
+35.1%
Contains
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Protein
+23.8%
Contains
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Carbs
+99.7%
Contains
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Water
+37.1%
Contains
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Other
+30.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+27.3%
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Polyunsaturated fat
+12.1%
Contains
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Saturated Fat
-56.9%
Saturated Fat:
16.134 g
Monounsaturated Fat:
23.879 g
Polyunsaturated fat:
24.399 g
Saturated Fat:
6.957 g
Monounsaturated Fat:
18.759 g
Polyunsaturated fat:
21.773 g
Contains
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Monounsaturated Fat
+27.3%
Contains
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Polyunsaturated fat
+12.1%
Contains
less
Saturated Fat
-56.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.24g | 11.65g |
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| Protein | 14.32g | 17.73g |
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| Fats | 67.1g | 49.67g |
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| Carbs | 11.74g | 23.45g |
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| Calories | 659kcal | 573kcal |
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| Starch | 0.25g |
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| Sugar | 2.33g | 0.3g |
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| Fiber | 7.5g | 11.8g |
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| Calcium | 160mg | 975mg |
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| Iron | 2.43mg | 14.55mg |
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| Magnesium | 376mg | 351mg |
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| Phosphorus | 725mg | 629mg |
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| Potassium | 659mg | 468mg |
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| Sodium | 3mg | 11mg |
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| Zinc | 4.06mg | 7.75mg |
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| Copper | 1.743mg | 4.082mg |
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| Manganese | 1.223mg | 2.46mg |
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| Selenium | 1917µg | 34.4µg |
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| Vitamin A | 0IU | 9IU |
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| Vitamin E | 5.65mg | 0.25mg |
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| Vitamin C | 0.7mg | 0mg |
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| Vitamin B1 | 0.617mg | 0.791mg |
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| Vitamin B2 | 0.035mg | 0.247mg |
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| Vitamin B3 | 0.295mg | 4.515mg |
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| Vitamin B5 | 0.184mg | 0.05mg |
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| Vitamin B6 | 0.101mg | 0.79mg |
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| Folate | 22µg | 97µg |
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| Tryptophan | 0.135mg | 0.388mg |
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| Threonine | 0.365mg | 0.736mg |
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| Isoleucine | 0.518mg | 0.763mg |
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| Leucine | 1.19mg | 1.358mg |
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| Lysine | 0.49mg | 0.569mg |
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| Methionine | 1.124mg | 0.586mg |
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| Phenylalanine | 0.639mg | 0.94mg |
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| Valine | 0.76mg | 0.99mg |
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| Histidine | 0.409mg | 0.522mg |
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| Saturated Fat | 16.134g | 6.957g |
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| Monounsaturated Fat | 23.879g | 18.759g |
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| Polyunsaturated fat | 24.399g | 21.773g |
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| Omega-6 - Linoleic acid | 23.859g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.018g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
28%
50%
Minerals Daily Need Coverage Score
1208%
348%
Comparison summary
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 2.03g)
Which food is lower in Saturated Fat?
Sesame is lower in Saturated Fat (difference - 9.177g)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 10)
Which food is cheaper?
Brazil nut is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.