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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
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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 Iron +2698.1%
Contains more Calcium +143.8%
Contains more Magnesium +401.4%
Contains more Copper +5002.5%
Contains more Zinc +579.8%
Contains more Phosphorus +41.7%
Contains less Sodium -98.2%
Contains more Potassium +201.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 120% 125% 50% 27% 32% 191% 79%
Contains more Iron +2698.1%
Contains more Calcium +143.8%
Contains more Magnesium +401.4%
Contains more Copper +5002.5%
Contains more Zinc +579.8%
Contains more Phosphorus +41.7%
Contains less Sodium -98.2%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 67% 0% 0% 79% 319% 16% 202% 63% 303% 0% 4%
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 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 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 Cholesterol ok
Lower in Sodium 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 589mg)
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.

All nutrients comparison - raw data values

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

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.