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Sesame vs Brazil nut - 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.
Sesame Brazil nut
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
Sesame Brazil nut
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
33
Sesame
20
Brazil nut
Mineral Summary Score
224
Sesame
123
Brazil nut

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
Sesame
4
:
Contains more Iron +498.8%
Contains more Calcium +509.4%
Contains more Copper +134.2%
Contains more Zinc +90.9%
Contains more Potassium +40.8%
Contains more Phosphorus +15.3%
Contains less Sodium -72.7%
Equal in Magnesium - 376
Contains more Iron +498.8%
Contains more Calcium +509.4%
Contains more Copper +134.2%
Contains more Zinc +90.9%
Contains more Potassium +40.8%
Contains more Phosphorus +15.3%
Contains less Sodium -72.7%
Equal in Magnesium - 376

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
Sesame
5
:
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%
Contains more Vitamin C +∞%
Contains more Vitamin E +2160%
Contains more Vitamin B5 +268%

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
106%
Sesame
86%
Brazil nut
Carbohydrates
23%
Sesame
12%
Brazil nut
Fats
229%
Sesame
310%
Brazil nut

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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 Sesame Brazil nut Opinion
Calories 573 659 Brazil nut
Protein 17.73 14.32 Sesame
Fats 49.67 67.1 Brazil nut
Vitamin C 0 0.7 Brazil nut
Carbs 23.45 11.74 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 2.43 Sesame
Calcium 975 160 Sesame
Potassium 468 659 Brazil nut
Magnesium 351 376 Brazil nut
Sugars 0.3 2.33 Brazil nut
Fiber 11.8 7.5 Sesame
Copper 4.082 1.743 Sesame
Zinc 7.75 4.06 Sesame
Starch 0.25 Brazil nut
Phosphorus 629 725 Brazil nut
Sodium 11 3 Brazil nut
Vitamin A 9 0 Sesame
Vitamin E 0.25 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 0.791 0.617 Sesame
Vitamin B2 0.247 0.035 Sesame
Vitamin B3 4.515 0.295 Sesame
Vitamin B5 0.05 0.184 Brazil nut
Vitamin B6 0.79 0.101 Sesame
Vitamin B12 0 0
Vitamin K 0 0
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.957 16.134 Sesame
Monounsaturated Fat 18.759 23.879 Brazil nut
Polyunsaturated fat 21.773 24.399 Brazil nut
Tryptophan 0.388 0.135 Sesame
Threonine 0.736 0.365 Sesame
Isoleucine 0.763 0.518 Sesame
Leucine 1.358 1.19 Sesame
Lysine 0.569 0.49 Sesame
Methionine 0.586 1.124 Brazil nut
Phenylalanine 0.94 0.639 Sesame
Valine 0.99 0.76 Sesame
Histidine 0.522 0.409 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.