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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
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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
Contains more Phosphorus +15.3%
Contains more Potassium +40.8%
Contains less Sodium -72.7%
Contains more Calcium +509.4%
Contains more Iron +498.8%
Contains more Zinc +90.9%
Contains more Copper +134.2%
Equal in Magnesium - 351
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains more Phosphorus +15.3%
Contains more Potassium +40.8%
Contains less Sodium -72.7%
Contains more Calcium +509.4%
Contains more Iron +498.8%
Contains more Zinc +90.9%
Contains more Copper +134.2%
Equal in Magnesium - 351

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
:
6
Sesame
Contains more Vitamin E +2160%
Contains more Vitamin C +∞%
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 Folate +340.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 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 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin E +2160%
Contains more Vitamin C +∞%
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 Folate +340.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brazil nut Sesame
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Brazil nut Sesame Opinion
Net carbs 4.24g 11.65g Sesame
Protein 14.32g 17.73g Sesame
Fats 67.1g 49.67g Brazil nut
Carbs 11.74g 23.45g Sesame
Calories 659kcal 573kcal Brazil nut
Starch 0.25g g Brazil nut
Fructose 0g g Brazil nut
Sugar 2.33g 0.3g Sesame
Fiber 7.5g 11.8g Sesame
Calcium 160mg 975mg Sesame
Iron 2.43mg 14.55mg Sesame
Magnesium 376mg 351mg Brazil nut
Phosphorus 725mg 629mg Brazil nut
Potassium 659mg 468mg Brazil nut
Sodium 3mg 11mg Brazil nut
Zinc 4.06mg 7.75mg Sesame
Copper 1.743mg 4.082mg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 5.65mg 0.25mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.791mg Sesame
Vitamin B2 0.035mg 0.247mg Sesame
Vitamin B3 0.295mg 4.515mg Sesame
Vitamin B5 0.184mg 0.05mg Brazil nut
Vitamin B6 0.101mg 0.79mg Sesame
Folate 22µg 97µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.135mg 0.388mg Sesame
Threonine 0.365mg 0.736mg Sesame
Isoleucine 0.518mg 0.763mg Sesame
Leucine 1.19mg 1.358mg Sesame
Lysine 0.49mg 0.569mg Sesame
Methionine 1.124mg 0.586mg Brazil nut
Phenylalanine 0.639mg 0.94mg Sesame
Valine 0.76mg 0.99mg Sesame
Histidine 0.409mg 0.522mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 16.134g 6.957g Sesame
Monounsaturated Fat 23.879g 18.759g Brazil nut
Polyunsaturated fat 24.399g 21.773g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Brazil nut
50
Sesame
Mineral Summary Score
184
Brazil nut
372
Sesame

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

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (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 - 10)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.