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  6. Sesame vs. Chinese broccoli

Sesame vs. Chinese broccoli — In-Depth Nutrition Comparison

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Important differences between Sesame and Chinese broccoli

  • Sesame has more Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Selenium, and Vitamin B1, however, Chinese broccoli has more Vitamin K.
  • Sesame's daily need coverage for Copper is 447% more.
  • Sesame has 26 times more Selenium than Chinese broccoli. Sesame has 34.4µg of Selenium, while Chinese broccoli has 1.3µg.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Broccoli, chinese, cooked.

Infographic

Sesame vs Chinese broccoli 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
9
:
1
Chinese broccoli
Chinese broccoli
Contains more Calcium +875%
Contains more Iron +2498.2%
Contains more Magnesium +1850%
Contains more Phosphorus +1434.1%
Contains more Potassium +79.3%
Contains more Zinc +1887.2%
Contains more Copper +6591.8%
Contains more Manganese +831.8%
Contains more Selenium +2546.2%
Contains less Sodium -36.4%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Calcium +875%
Contains more Iron +2498.2%
Contains more Magnesium +1850%
Contains more Phosphorus +1434.1%
Contains more Potassium +79.3%
Contains more Zinc +1887.2%
Contains more Copper +6591.8%
Contains more Manganese +831.8%
Contains more Selenium +2546.2%
Contains less Sodium -36.4%

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
4
:
6
Chinese broccoli
Chinese broccoli
Contains more Vitamin B1 +732.6%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B3 +933.2%
Contains more Vitamin B6 +1028.6%
Contains more Vitamin A +18100%
Contains more Vitamin E +92%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +218%
Contains more Vitamin K +∞%
Equal in Folate - 99
Sesame
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%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin B1 +732.6%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B3 +933.2%
Contains more Vitamin B6 +1028.6%
Contains more Vitamin A +18100%
Contains more Vitamin E +92%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +218%
Contains more Vitamin K +∞%
Equal in Folate - 99

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Chinese broccoli
Chinese broccoli
Contains more Protein +1455.3%
Contains more Fats +6798.6%
Contains more Carbs +515.5%
Contains more Other +464.6%
Contains more Water +1894.5%
Sesame
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
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +1455.3%
Contains more Fats +6798.6%
Contains more Carbs +515.5%
Contains more Other +464.6%
Contains more Water +1894.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Chinese broccoli
Chinese broccoli
Contains more Monounsaturated Fat +37418%
Contains more Polyunsaturated fat +6497.9%
Contains less Saturated Fat -98.4%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains more Monounsaturated Fat +37418%
Contains more Polyunsaturated fat +6497.9%
Contains less Saturated Fat -98.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Chinese broccoli
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 Sesame Chinese broccoli Opinion
Net carbs 11.65g 1.31g Sesame
Protein 17.73g 1.14g Sesame
Fats 49.67g 0.72g Sesame
Carbs 23.45g 3.81g Sesame
Calories 573kcal 22kcal Sesame
Sugar 0.3g 0.84g Sesame
Fiber 11.8g 2.5g Sesame
Calcium 975mg 100mg Sesame
Iron 14.55mg 0.56mg Sesame
Magnesium 351mg 18mg Sesame
Phosphorus 629mg 41mg Sesame
Potassium 468mg 261mg Sesame
Sodium 11mg 7mg Chinese broccoli
Zinc 7.75mg 0.39mg Sesame
Copper 4.082mg 0.061mg Sesame
Manganese 2.46mg 0.264mg Sesame
Selenium 34.4µg 1.3µg Sesame
Vitamin A 9IU 1638IU Chinese broccoli
Vitamin A RAE 0µg 82µg Chinese broccoli
Vitamin E 0.25mg 0.48mg Chinese broccoli
Vitamin C 0mg 28.2mg Chinese broccoli
Vitamin B1 0.791mg 0.095mg Sesame
Vitamin B2 0.247mg 0.146mg Sesame
Vitamin B3 4.515mg 0.437mg Sesame
Vitamin B5 0.05mg 0.159mg Chinese broccoli
Vitamin B6 0.79mg 0.07mg Sesame
Folate 97µg 99µg Chinese broccoli
Vitamin K 0µg 84.8µg Chinese broccoli
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame
Saturated Fat 6.957g 0.11g Chinese broccoli
Monounsaturated Fat 18.759g 0.05g Sesame
Polyunsaturated fat 21.773g 0.33g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Sesame
48%
Chinese broccoli
Minerals Daily Need Coverage Score
348%
Sesame
18%
Chinese broccoli

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 - 0.54g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 6.847g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Chinese broccoli
Chinese broccoli 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

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.