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  6. Bran raw vs. Sesame

Bran raw vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between Bran raw and Sesame?

  • Bran raw is richer in Manganese, Vitamin B1, and Vitamin B5, yet Sesame is richer in Copper, Iron, Calcium, Vitamin B6, Zinc, and Magnesium.
  • Sesame's daily need coverage for Copper is 409% higher.
  • Bran raw has 30 times more Vitamin B5 than Sesame. Bran raw has 1.494mg of Vitamin B5, while Sesame has 0.05mg.
  • Bran raw contains less Saturated Fat.

We used Oat bran, raw and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Bran raw vs Sesame infographic
Infographic link

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.
Bran raw
Bran raw
5
:
5
Sesame
Sesame
Contains more Phosphorus +16.7%
Contains more Potassium +20.9%
Contains less Sodium -63.6%
Contains more Manganese +128.9%
Contains more Selenium +31.4%
Contains more Calcium +1581%
Contains more Iron +168.9%
Contains more Magnesium +49.4%
Contains more Zinc +149.2%
Contains more Copper +912.9%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Phosphorus +16.7%
Contains more Potassium +20.9%
Contains less Sodium -63.6%
Contains more Manganese +128.9%
Contains more Selenium +31.4%
Contains more Calcium +1581%
Contains more Iron +168.9%
Contains more Magnesium +49.4%
Contains more Zinc +149.2%
Contains more Copper +912.9%

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.
Bran raw
Bran raw
4
:
5
Sesame
Sesame
Contains more Vitamin E +304%
Contains more Vitamin B1 +47.9%
Contains more Vitamin B5 +2888%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B3 +383.4%
Contains more Vitamin B6 +378.8%
Contains more Folate +86.5%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin E +304%
Contains more Vitamin B1 +47.9%
Contains more Vitamin B5 +2888%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B3 +383.4%
Contains more Vitamin B6 +378.8%
Contains more Folate +86.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
2
:
3
Sesame
Sesame
Contains more Carbs +182.4%
Contains more Water +39.7%
Contains more Fats +606.5%
Contains more Other +53.8%
Equal in Protein - 17.73
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Sesame
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
Contains more Carbs +182.4%
Contains more Water +39.7%
Contains more Fats +606.5%
Contains more Other +53.8%
Equal in Protein - 17.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
1
:
2
Sesame
Sesame
Contains less Saturated Fat -80.9%
Contains more Monounsaturated Fat +689.5%
Contains more Polyunsaturated fat +687.2%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -80.9%
Contains more Monounsaturated Fat +689.5%
Contains more Polyunsaturated fat +687.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Sesame
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Sesame Opinion
Net carbs 50.82g 11.65g Bran raw
Protein 17.3g 17.73g Sesame
Fats 7.03g 49.67g Sesame
Carbs 66.22g 23.45g Bran raw
Calories 246kcal 573kcal Sesame
Sugar 1.45g 0.3g Sesame
Fiber 15.4g 11.8g Bran raw
Calcium 58mg 975mg Sesame
Iron 5.41mg 14.55mg Sesame
Magnesium 235mg 351mg Sesame
Phosphorus 734mg 629mg Bran raw
Potassium 566mg 468mg Bran raw
Sodium 4mg 11mg Bran raw
Zinc 3.11mg 7.75mg Sesame
Copper 0.403mg 4.082mg Sesame
Manganese 5.63mg 2.46mg Bran raw
Selenium 45.2µg 34.4µg Bran raw
Vitamin A 0IU 9IU Sesame
Vitamin E 1.01mg 0.25mg Bran raw
Vitamin B1 1.17mg 0.791mg Bran raw
Vitamin B2 0.22mg 0.247mg Sesame
Vitamin B3 0.934mg 4.515mg Sesame
Vitamin B5 1.494mg 0.05mg Bran raw
Vitamin B6 0.165mg 0.79mg Sesame
Folate 52µg 97µg Sesame
Vitamin K 3.2µg 0µg Bran raw
Tryptophan 0.335mg 0.388mg Sesame
Threonine 0.502mg 0.736mg Sesame
Isoleucine 0.668mg 0.763mg Sesame
Leucine 1.374mg 1.358mg Bran raw
Lysine 0.76mg 0.569mg Bran raw
Methionine 0.335mg 0.586mg Sesame
Phenylalanine 0.908mg 0.94mg Sesame
Valine 0.964mg 0.99mg Sesame
Histidine 0.41mg 0.522mg Sesame
Saturated Fat 1.328g 6.957g Bran raw
Monounsaturated Fat 2.376g 18.759g Sesame
Polyunsaturated fat 2.766g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
46%
Bran raw
50%
Sesame
Minerals Daily Need Coverage Score
195%
Bran raw
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 5.629g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.