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Bran raw vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between Bran raw and Sesame?

  • Bran raw is richer in Manganese, Vitamin B1, and Vitamin B5, yet Sesame is richer in Copper, Iron, Calcium, Vitamin B6, Zinc, and Magnesium.
  • Sesame's daily need coverage for Copper is 409% higher.
  • Bran raw has 30 times more Vitamin B5 than Sesame. Bran raw has 1.494mg of Vitamin B5, while Sesame has 0.05mg.
  • Bran raw contains less Saturated Fat.

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

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +20.9%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +128.9%
Contains more SeleniumSelenium +31.4%
Contains more MagnesiumMagnesium +49.4%
Contains more CalciumCalcium +1581%
Contains more IronIron +168.9%
Contains more CopperCopper +912.9%
Contains more ZincZinc +149.2%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin E Vitamin E +304%
Contains more Vitamin B1Vitamin B1 +47.9%
Contains more Vitamin B5Vitamin B5 +2888%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +25.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin B3Vitamin B3 +383.4%
Contains more Vitamin B6Vitamin B6 +378.8%
Contains more FolateFolate +86.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Sesame
3
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 CarbsCarbs +182.4%
Contains more WaterWater +39.7%
Contains more FatsFats +606.5%
Contains more OtherOther +53.8%
~equal in Protein ~17.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated Fat: Sat. Fat 1.328 g
Monounsaturated Fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Sesame
2
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 less Sat. FatSaturated Fat -80.9%
Contains more Mono. FatMonounsaturated Fat +689.5%
Contains more Poly. FatPolyunsaturated fat +687.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Sesame
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 Bran raw Sesame Opinion
Calories 246kcal 573kcal Sesame
Protein 17.3g 17.73g Sesame
Fats 7.03g 49.67g Sesame
Net carbs 50.82g 11.65g Bran raw
Carbs 66.22g 23.45g Bran raw
Magnesium 235mg 351mg Sesame
Calcium 58mg 975mg Sesame
Potassium 566mg 468mg Bran raw
Iron 5.41mg 14.55mg Sesame
Sugar 1.45g 0.3g Sesame
Fiber 15.4g 11.8g Bran raw
Copper 0.403mg 4.082mg Sesame
Zinc 3.11mg 7.75mg Sesame
Phosphorus 734mg 629mg Bran raw
Sodium 4mg 11mg Bran raw
Vitamin A 0IU 9IU Sesame
Vitamin E 1.01mg 0.25mg Bran raw
Manganese 5.63mg 2.46mg Bran raw
Selenium 45.2µg 34.4µg Bran raw
Vitamin B1 1.17mg 0.791mg Bran raw
Vitamin B2 0.22mg 0.247mg Sesame
Vitamin B3 0.934mg 4.515mg Sesame
Vitamin B5 1.494mg 0.05mg Bran raw
Vitamin B6 0.165mg 0.79mg Sesame
Vitamin K 3.2µg 0µg Bran raw
Folate 52µg 97µg Sesame
Choline 32.2mg 25.6mg Bran raw
Saturated Fat 1.328g 6.957g Bran raw
Monounsaturated Fat 2.376g 18.759g Sesame
Polyunsaturated fat 2.766g 21.773g Sesame
Tryptophan 0.335mg 0.388mg Sesame
Threonine 0.502mg 0.736mg Sesame
Isoleucine 0.668mg 0.763mg Sesame
Leucine 1.374mg 1.358mg Bran raw
Lysine 0.76mg 0.569mg Bran raw
Methionine 0.335mg 0.586mg Sesame
Phenylalanine 0.908mg 0.94mg Sesame
Valine 0.964mg 0.99mg Sesame
Histidine 0.41mg 0.522mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Bran raw
47%
Sesame
Minerals Daily Need Coverage Score
195%
Bran raw
348%
Sesame

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