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Sesame vs Brunost - In-Depth Nutrition Comparison

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The main differences between Sesame and Brunost

  • Sesame has more Copper, Iron, Manganese, Magnesium, Zinc, and Calcium, however Brunost has more Vitamin B12, Vitamin B2, and Vitamin B5.
  • Daily need coverage for Copper from Sesame is 445% higher.
  • Brunost has 62 times less Manganese than Sesame. Sesame has 2.46mg of Manganese, while Brunost has 0.04mg.
  • Sesame is lower in Saturated Fat.

Food types used in this article are Seeds, sesame seeds, whole, dried and Cheese, gjetost.

Infographic

Sesame vs Brunost 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
Sesame
7
:
Contains more Calcium +143.8%
Contains more Iron +2698.1%
Contains more Magnesium +401.4%
Contains more Phosphorus +41.7%
Contains less Sodium -98.2%
Contains more Zinc +579.8%
Contains more Copper +5002.5%
Contains more Potassium +201.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 120% 20% 50% 191% 125% 79% 32% 27%
Contains more Calcium +143.8%
Contains more Iron +2698.1%
Contains more Magnesium +401.4%
Contains more Phosphorus +41.7%
Contains less Sodium -98.2%
Contains more Zinc +579.8%
Contains more Copper +5002.5%
Contains more Potassium +201.1%

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
Sesame
7
:
Contains more Vitamin B1 +151.1%
Contains more Vitamin B3 +455.4%
Contains more Vitamin B6 +191.5%
Contains more Folate +1840%
Contains more Vitamin A +12266.7%
Contains more Vitamin B2 +459.5%
Contains more Vitamin B5 +6602%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Contains more Vitamin B1 +151.1%
Contains more Vitamin B3 +455.4%
Contains more Vitamin B6 +191.5%
Contains more Folate +1840%
Contains more Vitamin A +12266.7%
Contains more Vitamin B2 +459.5%
Contains more Vitamin B5 +6602%
Contains more Vitamin B12 +∞%

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.
Sesame Brunost
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Brunost Opinion
Net carbs 11.65g 42.65g Brunost
Protein 17.73g 9.65g Sesame
Fats 49.67g 29.51g Sesame
Carbs 23.45g 42.65g Brunost
Calories 573kcal 466kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g g Brunost
Fiber 11.8g 0g Sesame
Calcium 975mg 400mg Sesame
Iron 14.55mg 0.52mg Sesame
Magnesium 351mg 70mg Sesame
Phosphorus 629mg 444mg Sesame
Potassium 468mg 1409mg Brunost
Sodium 11mg 600mg Sesame
Zinc 7.75mg 1.14mg Sesame
Copper 4.082mg 0.08mg Sesame
Vitamin A 9IU 1113IU Brunost
Vitamin E 0.25mg mg Sesame
Vitamin D 0IU IU Sesame
Vitamin D 0µg µg Sesame
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 0.315mg Sesame
Vitamin B2 0.247mg 1.382mg Brunost
Vitamin B3 4.515mg 0.813mg Sesame
Vitamin B5 0.05mg 3.351mg Brunost
Vitamin B6 0.79mg 0.271mg Sesame
Folate 97µg 5µg Sesame
Vitamin B12 0µg 2.42µg Brunost
Vitamin K 0µg µg Sesame
Tryptophan 0.388mg 0.135mg Sesame
Threonine 0.736mg 0.393mg Sesame
Isoleucine 0.763mg 0.519mg Sesame
Leucine 1.358mg 0.992mg Sesame
Lysine 0.569mg 0.814mg Brunost
Methionine 0.586mg 0.318mg Sesame
Phenylalanine 0.94mg 0.54mg Sesame
Valine 0.99mg 0.765mg Sesame
Histidine 0.522mg 0.293mg Sesame
Cholesterol 0mg 94mg Sesame
Trans Fat g g
Saturated Fat 6.957g 19.16g Sesame
Monounsaturated Fat 18.759g 7.879g Sesame
Polyunsaturated fat 21.773g 0.938g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Brunost
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
50
Sesame
87
Brunost
Mineral Summary Score
372
Sesame
80
Brunost

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
106%
Sesame
58%
Brunost
Carbohydrates
23%
Sesame
43%
Brunost
Fats
229%
Sesame
136%
Brunost

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 589mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 12.203g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 27)
Which food is cheaper?
Brunost
Brunost is cheaper (difference - $1)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.