Sesame vs. Brazil nut — In-Depth Nutrition Comparison
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Differences between Sesame and Brazil nut
- Sesame has more Copper, Iron, Calcium, Manganese, Vitamin B6, Zinc, and Vitamin B3, while Brazil nut has more Selenium, and Vitamin E.
- Brazil nut's daily need coverage for Selenium is 3423% higher.
- Brazil nut contains 15 times less Vitamin B3 than Sesame. Sesame contains 4.515mg of Vitamin B3, while Brazil nut contains 0.295mg.
- The amount of Saturated Fat in Sesame is lower.
The food types used in this comparison are Seeds, sesame seeds, whole, dried and Nuts, brazilnuts, dried, unblanched.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +509.4% |
| Contains more IronIron | +498.8% |
| Contains more CopperCopper | +134.2% |
| Contains more ZincZinc | +90.9% |
| Contains more ManganeseManganese | +101.1% |
| Contains more PotassiumPotassium | +40.8% |
| Contains more PhosphorusPhosphorus | +15.3% |
| Contains less SodiumSodium | -72.7% |
| Contains more SeleniumSelenium | +5472.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +28.2% |
| Contains more Vitamin B2Vitamin B2 | +605.7% |
| Contains more Vitamin B3Vitamin B3 | +1430.5% |
| Contains more Vitamin B6Vitamin B6 | +682.2% |
| Contains more FolateFolate | +340.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2160% |
| Contains more Vitamin B5Vitamin B5 | +268% |
| Contains more CholineCholine | +12.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more ProteinProtein | +23.8% |
| Contains more CarbsCarbs | +99.7% |
| Contains more WaterWater | +37.1% |
| Contains more OtherOther | +30.4% |
| Contains more FatsFats | +35.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
6.957 g
Monounsaturated Fat:
Mono. Fat
18.759 g
Polyunsaturated fat:
Poly. Fat
21.773 g
Saturated Fat:
Sat. Fat
16.134 g
Monounsaturated Fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated Fat | -56.9% |
| Contains more Mono. FatMonounsaturated Fat | +27.3% |
| Contains more Poly. FatPolyunsaturated fat | +12.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 573kcal | 659kcal |
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| Protein | 17.73g | 14.32g |
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| Fats | 49.67g | 67.1g |
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| Vitamin C | 0mg | 0.7mg |
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| Net carbs | 11.65g | 4.24g |
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| Carbs | 23.45g | 11.74g |
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| Magnesium | 351mg | 376mg |
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| Calcium | 975mg | 160mg |
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| Potassium | 468mg | 659mg |
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| Iron | 14.55mg | 2.43mg |
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| Sugar | 0.3g | 2.33g |
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| Fiber | 11.8g | 7.5g |
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| Copper | 4.082mg | 1.743mg |
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| Zinc | 7.75mg | 4.06mg |
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| Starch | 0.25g |
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| Phosphorus | 629mg | 725mg |
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| Sodium | 11mg | 3mg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin E | 0.25mg | 5.65mg |
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| Manganese | 2.46mg | 1.223mg |
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| Selenium | 34.4µg | 1917µg |
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| Vitamin B1 | 0.791mg | 0.617mg |
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| Vitamin B2 | 0.247mg | 0.035mg |
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| Vitamin B3 | 4.515mg | 0.295mg |
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| Vitamin B5 | 0.05mg | 0.184mg |
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| Vitamin B6 | 0.79mg | 0.101mg |
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| Folate | 97µg | 22µg |
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| Choline | 25.6mg | 28.8mg |
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| Saturated Fat | 6.957g | 16.134g |
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| Monounsaturated Fat | 18.759g | 23.879g |
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| Polyunsaturated fat | 21.773g | 24.399g |
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| Tryptophan | 0.388mg | 0.135mg |
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| Threonine | 0.736mg | 0.365mg |
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| Isoleucine | 0.763mg | 0.518mg |
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| Leucine | 1.358mg | 1.19mg |
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| Lysine | 0.569mg | 0.49mg |
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| Methionine | 0.586mg | 1.124mg |
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| Phenylalanine | 0.94mg | 0.639mg |
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| Valine | 0.99mg | 0.76mg |
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| Histidine | 0.522mg | 0.409mg |
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| Omega-3 - ALA | 0.018g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-6 - Linoleic acid | 23.859g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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People also compare
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
47%
27%
Minerals Daily Need Coverage Score
348%
1208%
Comparison summary
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 2.03g)
Which food is lower in Saturated Fat?
Sesame is lower in Saturated Fat (difference - 9.177g)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 10)
Which food is cheaper?
Brazil nut is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.