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  6. Sesame vs. Bran raw

Sesame vs. Bran raw — In-Depth Nutrition Comparison

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What are the main differences between Sesame and Bran raw?

  • Sesame is richer in Copper, Iron, Calcium, Vitamin B6, Zinc, and Magnesium, yet Bran raw is richer in Manganese, Vitamin B1, and Vitamin B5.
  • Sesame's daily need coverage for Copper is 409% higher.
  • Sesame has 17 times more Calcium than Bran raw. Sesame has 975mg of Calcium, while Bran raw has 58mg.
  • Bran raw contains less Saturated Fat.

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

Infographic

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

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.
Sesame
Sesame
5
:
4
Bran raw
Bran raw
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%
Contains more Vitamin E +304%
Contains more Vitamin B1 +47.9%
Contains more Vitamin B5 +2888%
Contains more Vitamin K +∞%
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%
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%
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%
Contains more Vitamin E +304%
Contains more Vitamin B1 +47.9%
Contains more Vitamin B5 +2888%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Bran raw
Bran raw
Contains more Fats +606.5%
Contains more Other +53.8%
Contains more Carbs +182.4%
Contains more Water +39.7%
Equal in Protein - 17.3
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
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
Contains more Fats +606.5%
Contains more Other +53.8%
Contains more Carbs +182.4%
Contains more Water +39.7%
Equal in Protein - 17.3

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Bran raw
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
50%
Sesame
46%
Bran raw
Minerals Daily Need Coverage Score
348%
Sesame
195%
Bran raw

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