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Sesame vs. Bran — In-Depth Nutrition Comparison

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What are the differences between Sesame and Bran?

  • Sesame is richer than Bran in Copper, Iron, Calcium, Magnesium, Phosphorus, Zinc, Manganese, Vitamin B6, Vitamin B1, and Selenium.
  • Sesame's daily need coverage for Copper is 446% more.
  • Sesame has 98 times more Calcium than Bran. While Sesame has 975mg of Calcium, Bran has only 10mg.

We used Seeds, sesame seeds, whole, dried and Oat bran, cooked types in this article.

Infographic

Sesame vs Bran 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
9
:
1
Bran
Contains more Calcium +9650%
Contains more Iron +1553.4%
Contains more Magnesium +777.5%
Contains more Phosphorus +428.6%
Contains more Potassium +408.7%
Contains more Zinc +1362.3%
Contains more Copper +6084.8%
Contains more Manganese +155.2%
Contains more Selenium +346.8%
Contains less Sodium -90.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +9650%
Contains more Iron +1553.4%
Contains more Magnesium +777.5%
Contains more Phosphorus +428.6%
Contains more Potassium +408.7%
Contains more Zinc +1362.3%
Contains more Copper +6084.8%
Contains more Manganese +155.2%
Contains more Selenium +346.8%
Contains less Sodium -90.9%

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.
Sesame
8
:
1
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +394.4%
Contains more Vitamin B2 +626.5%
Contains more Vitamin B3 +3035.4%
Contains more Vitamin B6 +3060%
Contains more Folate +1516.7%
Contains more Vitamin B5 +334%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +394.4%
Contains more Vitamin B2 +626.5%
Contains more Vitamin B3 +3035.4%
Contains more Vitamin B6 +3060%
Contains more Folate +1516.7%
Contains more Vitamin B5 +334%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
4
:
1
Bran
Contains more Protein +452.3%
Contains more Fats +5675.6%
Contains more Carbs +105%
Contains more Other +810.2%
Contains more Water +1691%
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
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +452.3%
Contains more Fats +5675.6%
Contains more Carbs +105%
Contains more Other +810.2%
Contains more Water +1691%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
:
1
Bran
Contains more Monounsaturated Fat +6346.4%
Contains more Polyunsaturated fat +6322.7%
Contains less Saturated Fat -97.7%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +6346.4%
Contains more Polyunsaturated fat +6322.7%
Contains less Saturated Fat -97.7%

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
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Sesame Bran Opinion
Net carbs 11.65g 8.84g Sesame
Protein 17.73g 3.21g Sesame
Fats 49.67g 0.86g Sesame
Carbs 23.45g 11.44g Sesame
Calories 573kcal 40kcal Sesame
Sugar 0.3g Bran
Fiber 11.8g 2.6g Sesame
Calcium 975mg 10mg Sesame
Iron 14.55mg 0.88mg Sesame
Magnesium 351mg 40mg Sesame
Phosphorus 629mg 119mg Sesame
Potassium 468mg 92mg Sesame
Sodium 11mg 1mg Bran
Zinc 7.75mg 0.53mg Sesame
Copper 4.082mg 0.066mg Sesame
Manganese 2.46mg 0.964mg Sesame
Selenium 34.4µg 7.7µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg Sesame
Vitamin B1 0.791mg 0.16mg Sesame
Vitamin B2 0.247mg 0.034mg Sesame
Vitamin B3 4.515mg 0.144mg Sesame
Vitamin B5 0.05mg 0.217mg Bran
Vitamin B6 0.79mg 0.025mg Sesame
Folate 97µg 6µg Sesame
Tryptophan 0.388mg 0.057mg Sesame
Threonine 0.736mg 0.086mg Sesame
Isoleucine 0.763mg 0.114mg Sesame
Leucine 1.358mg 0.235mg Sesame
Lysine 0.569mg 0.13mg Sesame
Methionine 0.586mg 0.057mg Sesame
Phenylalanine 0.94mg 0.155mg Sesame
Valine 0.99mg 0.165mg Sesame
Histidine 0.522mg 0.07mg Sesame
Saturated Fat 6.957g 0.163g Bran
Monounsaturated Fat 18.759g 0.291g Sesame
Polyunsaturated fat 21.773g 0.339g Sesame

Which food is preferable for your diet?

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

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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
50%
Sesame
6%
Bran
Minerals Daily Need Coverage Score
348%
Sesame
33%
Bran

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 6.794g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran
Bran is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.