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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
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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +1850%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +79.3%
Contains more IronIron +2498.2%
Contains more CopperCopper +6591.8%
Contains more ZincZinc +1887.2%
Contains more PhosphorusPhosphorus +1434.1%
Contains more ManganeseManganese +831.8%
Contains more SeleniumSelenium +2546.2%
Contains less SodiumSodium -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
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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +732.6%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B3Vitamin B3 +933.2%
Contains more Vitamin B6Vitamin B6 +1028.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +92%
Contains more Vitamin B5Vitamin B5 +218%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~99µg
~equal in Choline ~25.3mg

All nutrients comparison - raw data values

Nutrient Sesame Chinese broccoli DV% diff.
Copper 4.082mg 0.061mg 447%
Iron 14.55mg 0.56mg 175%
Polyunsaturated fat 21.773g 0.33g 143%
Manganese 2.46mg 0.264mg 95%
Calcium 975mg 100mg 88%
Phosphorus 629mg 41mg 84%
Magnesium 351mg 18mg 79%
Fats 49.67g 0.72g 75%
Vitamin K 0µg 84.8µg 71%
Zinc 7.75mg 0.39mg 67%
Selenium 34.4µg 1.3µg 60%
Vitamin B1 0.791mg 0.095mg 58%
Vitamin B6 0.79mg 0.07mg 55%
Monounsaturated fat 18.759g 0.05g 47%
Fiber 11.8g 2.5g 37%
Protein 17.73g 1.14g 33%
Saturated fat 6.957g 0.11g 31%
Vitamin C 0mg 28.2mg 31%
Calories 573kcal 22kcal 28%
Vitamin B3 4.515mg 0.437mg 25%
Vitamin A 0µg 82µg 9%
Vitamin B2 0.247mg 0.146mg 8%
Carbs 23.45g 3.81g 7%
Potassium 468mg 261mg 6%
Vitamin E 0.25mg 0.48mg 2%
Vitamin B5 0.05mg 0.159mg 2%
Folate 97µg 99µg 1%
Net carbs 11.65g 1.31g N/A
Sugar 0.3g 0.84g N/A
Sodium 11mg 7mg 0%
Choline 25.6mg 25.3mg 0%
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%

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1455.3%
Contains more FatsFats +6798.6%
Contains more CarbsCarbs +515.5%
Contains more OtherOther +464.6%
Contains more WaterWater +1894.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +37418%
Contains more Poly. FatPolyunsaturated fat +6497.9%
Contains less Sat. FatSaturated fat -98.4%

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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. 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.