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  6. Sesame vs. Brussels sprouts

Sesame vs. Brussels sprouts — In-Depth Nutrition Comparison

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Differences between sesame and Brussels sprouts

  • Sesame has more copper, iron, calcium, manganese, phosphorus, magnesium, zinc, and selenium, while Brussels sprouts have more vitamin K and vitamin C.
  • Sesame's daily need coverage for copper is 446% higher.
  • Brussels sprouts contain 23 times less calcium than sesame. Sesame contains 975mg of calcium, while Brussels sprouts contain 42mg.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Brussels sprouts, raw.

Infographic

Sesame vs Brussels sprouts 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
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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +1426.1%
Contains more CalciumCalcium +2221.4%
Contains more PotassiumPotassium +20.3%
Contains more IronIron +939.3%
Contains more CopperCopper +5731.4%
Contains more ZincZinc +1745.2%
Contains more PhosphorusPhosphorus +811.6%
Contains less SodiumSodium -56%
Contains more ManganeseManganese +630%
Contains more SeleniumSelenium +2050%

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
Sesame
6
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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B1Vitamin B1 +469.1%
Contains more Vitamin B2Vitamin B2 +174.4%
Contains more Vitamin B3Vitamin B3 +506%
Contains more Vitamin B6Vitamin B6 +260.7%
Contains more FolateFolate +59%
Contains more CholineCholine +34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +252%
Contains more Vitamin B5Vitamin B5 +518%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Brussels sprouts DV% diff.
Polyunsaturated fat 21.773g 153g 875%
Copper 4.082mg 0.07mg 446%
Iron 14.55mg 1.4mg 164%
Vitamin K 0µg 177µg 148%
Vitamin C 0mg 85mg 94%
Calcium 975mg 42mg 93%
Manganese 2.46mg 0.337mg 92%
Phosphorus 629mg 69mg 80%
Magnesium 351mg 23mg 78%
Fats 49.67g 0.3g 76%
Zinc 7.75mg 0.42mg 67%
Selenium 34.4µg 1.6µg 60%
Vitamin B1 0.791mg 0.139mg 54%
Monounsaturated fat 18.759g 0.023g 47%
Vitamin B6 0.79mg 0.219mg 44%
Fiber 11.8g 3.8g 32%
Saturated fat 6.957g 0.062g 31%
Protein 17.73g 3.38g 29%
Calories 573kcal 43kcal 27%
Vitamin B3 4.515mg 0.745mg 24%
Vitamin B2 0.247mg 0.09mg 12%
Folate 97µg 61µg 9%
Vitamin B5 0.05mg 0.309mg 5%
Carbs 23.45g 8.95g 5%
Vitamin E 0.25mg 0.88mg 4%
Vitamin A 0µg 38µg 4%
Potassium 468mg 389mg 2%
Fructose 0.93g 1%
Choline 25.6mg 19.1mg 1%
Sodium 11mg 25mg 1%
Net carbs 11.65g 5.15g N/A
Sugar 0.3g 2.2g N/A
Tryptophan 0.388mg 0.037mg 0%
Threonine 0.736mg 0.12mg 0%
Isoleucine 0.763mg 0.132mg 0%
Leucine 1.358mg 0.152mg 0%
Lysine 0.569mg 0.154mg 0%
Methionine 0.586mg 0.032mg 0%
Phenylalanine 0.94mg 0.098mg 0%
Valine 0.99mg 0.155mg 0%
Histidine 0.522mg 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +424.6%
Contains more FatsFats +16456.7%
Contains more CarbsCarbs +162%
Contains more OtherOther +225.5%
Contains more WaterWater +1733.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +81460.9%
Contains less Sat. FatSaturated fat -99.1%
Contains more Poly. FatPolyunsaturated fat +602.7%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.