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  6. Brazil nut vs. Sesame

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.

Infographic

Brazil nut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Sesame
Sesame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PotassiumPotassium +40.8%
Contains more PhosphorusPhosphorus +15.3%
Contains less SodiumSodium -72.7%
Contains more SeleniumSelenium +5472.7%
Contains more CalciumCalcium +509.4%
Contains more IronIron +498.8%
Contains more CopperCopper +134.2%
Contains more ZincZinc +90.9%
Contains more ManganeseManganese +101.1%
~equal in Magnesium ~351mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Sesame
Sesame
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2160%
Contains more Vitamin B5Vitamin B5 +268%
Contains more CholineCholine +12.5%
Contains more Vitamin B1Vitamin B1 +28.2%
Contains more Vitamin B2Vitamin B2 +605.7%
Contains more Vitamin B3Vitamin B3 +1430.5%
Contains more Vitamin B6Vitamin B6 +682.2%
Contains more FolateFolate +340.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Sesame DV% diff.
Selenium 1917µg 34.4µg 3423%
Copper 1.743mg 4.082mg 260%
Iron 2.43mg 14.55mg 152%
Calcium 160mg 975mg 82%
Manganese 1.223mg 2.46mg 54%
Vitamin B6 0.101mg 0.79mg 53%
Saturated fat 16.134g 6.957g 42%
Vitamin E 5.65mg 0.25mg 36%
Zinc 4.06mg 7.75mg 34%
Fats 67.1g 49.67g 27%
Vitamin B3 0.295mg 4.515mg 26%
Folate 22µg 97µg 19%
Polyunsaturated fat 24.399g 21.773g 18%
Fiber 7.5g 11.8g 17%
Vitamin B2 0.035mg 0.247mg 16%
Vitamin B1 0.617mg 0.791mg 15%
Phosphorus 725mg 629mg 14%
Monounsaturated fat 23.879g 18.759g 13%
Protein 14.32g 17.73g 7%
Potassium 659mg 468mg 6%
Magnesium 376mg 351mg 6%
Calories 659kcal 573kcal 4%
Carbs 11.74g 23.45g 4%
Vitamin B5 0.184mg 0.05mg 3%
Choline 28.8mg 25.6mg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 11.65g N/A
Sugar 2.33g 0.3g N/A
Starch 0.25g 0%
Sodium 3mg 11mg 0%
Tryptophan 0.135mg 0.388mg 0%
Threonine 0.365mg 0.736mg 0%
Isoleucine 0.518mg 0.763mg 0%
Leucine 1.19mg 1.358mg 0%
Lysine 0.49mg 0.569mg 0%
Methionine 1.124mg 0.586mg 0%
Phenylalanine 0.639mg 0.94mg 0%
Valine 0.76mg 0.99mg 0%
Histidine 0.409mg 0.522mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Sesame
Sesame
4
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 FatsFats +35.1%
Contains more ProteinProtein +23.8%
Contains more CarbsCarbs +99.7%
Contains more WaterWater +37.1%
Contains more OtherOther +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Sesame
Sesame
1
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains more Mono. FatMonounsaturated fat +27.3%
Contains more Poly. FatPolyunsaturated fat +12.1%
Contains less Sat. FatSaturated fat -56.9%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.