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Sesame vs. Brown sugar — In-Depth Nutrition Comparison

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What are the differences between sesame and brown sugar?

  • Sesame is richer than brown sugar in copper, iron, manganese, phosphorus, calcium, magnesium, zinc, vitamin B1, selenium, and vitamin B6.
  • Sesame's daily need coverage for copper is 448% more.

We used Seeds, sesame seeds, whole, dried and Sugars, brown types in this article.

Infographic

Sesame vs Brown sugar 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
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +3800%
Contains more CalciumCalcium +1074.7%
Contains more PotassiumPotassium +251.9%
Contains more IronIron +1949.3%
Contains more CopperCopper +8585.1%
Contains more ZincZinc +25733.3%
Contains more PhosphorusPhosphorus +15625%
Contains less SodiumSodium -60.7%
Contains more ManganeseManganese +3743.8%
Contains more SeleniumSelenium +2766.7%

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
7
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%
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% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +4004.5%
Contains more Vitamin B6Vitamin B6 +1826.8%
Contains more FolateFolate +9600%
Contains more CholineCholine +1013%
Contains more Vitamin B5Vitamin B5 +164%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +14675%
Contains more FatsFats +∞%
Contains more WaterWater +250%
Contains more OtherOther +891.1%
Contains more CarbsCarbs +318.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Brown sugar
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins 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 Brown sugar DV% diff.
Copper 4.082mg 0.047mg 448%
Iron 14.55mg 0.71mg 173%
Polyunsaturated fat 21.773g 0g 145%
Manganese 2.46mg 0.064mg 104%
Calcium 975mg 83mg 89%
Phosphorus 629mg 4mg 89%
Magnesium 351mg 9mg 81%
Fats 49.67g 0g 76%
Zinc 7.75mg 0.03mg 70%
Vitamin B1 0.791mg 0mg 66%
Selenium 34.4µg 1.2µg 60%
Vitamin B6 0.79mg 0.041mg 58%
Fiber 11.8g 0g 47%
Monounsaturated fat 18.759g 0g 47%
Protein 17.73g 0.12g 35%
Saturated fat 6.957g 0g 32%
Vitamin B3 4.515mg 0.11mg 28%
Carbs 23.45g 98.09g 25%
Folate 97µg 1µg 24%
Vitamin B2 0.247mg 0mg 19%
Calories 573kcal 380kcal 10%
Potassium 468mg 133mg 10%
Choline 25.6mg 2.3mg 4%
Vitamin B5 0.05mg 0.132mg 2%
Vitamin E 0.25mg 0mg 2%
Fructose 1.11g 1%
Sodium 11mg 28mg 1%
Net carbs 11.65g 98.09g N/A
Sugar 0.3g 97.02g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Brown sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Sesame
2%
Brown sugar
Minerals Daily Need Coverage Score
348%
Sesame
11%
Brown sugar

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 96.72g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 17mg)
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 Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 6.957g)
Which food is lower in glycemic index?
Brown sugar
Brown sugar is lower in glycemic index (difference - 71)
Which food is cheaper?
Brown sugar
Brown sugar 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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.