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Bran vs Sesame - In-Depth Nutrition Comparison

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What are the main differences between Bran and Sesame?

  • Bran 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 has 30 times more Vitamin B5 than Sesame. Bran has 1.494mg of Vitamin B5, while Sesame has 0.05mg.
  • Bran contains less Saturated Fat.

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

Infographic

Bran 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
3
:
5
Sesame
Contains more Phosphorus +16.7%
Contains more Potassium +20.9%
Contains less Sodium -63.6%
Contains more Calcium +1581%
Contains more Iron +168.9%
Contains more Magnesium +49.4%
Contains more Zinc +149.2%
Contains more Copper +912.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains more Phosphorus +16.7%
Contains more Potassium +20.9%
Contains less Sodium -63.6%
Contains more Calcium +1581%
Contains more Iron +168.9%
Contains more Magnesium +49.4%
Contains more Zinc +149.2%
Contains more Copper +912.9%

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

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.
Bran Sesame
Rich in minerals 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Sesame Opinion
Net carbs 50.82g 11.65g Bran
Protein 17.3g 17.73g Sesame
Fats 7.03g 49.67g Sesame
Carbs 66.22g 23.45g Bran
Calories 246kcal 573kcal Sesame
Starch g g
Fructose g g
Sugar 1.45g 0.3g Sesame
Fiber 15.4g 11.8g Bran
Calcium 58mg 975mg Sesame
Iron 5.41mg 14.55mg Sesame
Magnesium 235mg 351mg Sesame
Phosphorus 734mg 629mg Bran
Potassium 566mg 468mg Bran
Sodium 4mg 11mg Bran
Zinc 3.11mg 7.75mg Sesame
Copper 0.403mg 4.082mg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 1.01mg 0.25mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.791mg Bran
Vitamin B2 0.22mg 0.247mg Sesame
Vitamin B3 0.934mg 4.515mg Sesame
Vitamin B5 1.494mg 0.05mg Bran
Vitamin B6 0.165mg 0.79mg Sesame
Folate 52µg 97µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 0µg Bran
Tryptophan 0.335mg 0.388mg Sesame
Threonine 0.502mg 0.736mg Sesame
Isoleucine 0.668mg 0.763mg Sesame
Leucine 1.374mg 1.358mg Bran
Lysine 0.76mg 0.569mg Bran
Methionine 0.335mg 0.586mg Sesame
Phenylalanine 0.908mg 0.94mg Sesame
Valine 0.964mg 0.99mg Sesame
Histidine 0.41mg 0.522mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 6.957g Bran
Monounsaturated Fat 2.376g 18.759g Sesame
Polyunsaturated fat 2.766g 21.773g Sesame

Which food is preferable for your diet?

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

People also compare

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
46
Bran
50
Sesame
Mineral Summary Score
122
Bran
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
104%
Bran
106%
Sesame
Carbohydrates
66%
Bran
23%
Sesame
Fats
32%
Bran
229%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 5.629g)
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)
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. Bran - 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.