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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.

Infographic

Sesame vs Brazil nut 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
4
:
Contains more Iron +498.8%
Contains more Calcium +509.4%
Contains more Copper +134.2%
Contains more Zinc +90.9%
Contains more Potassium +40.8%
Contains more Phosphorus +15.3%
Contains less Sodium -72.7%
Equal in Magnesium - 376
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Contains more Iron +498.8%
Contains more Calcium +509.4%
Contains more Copper +134.2%
Contains more Zinc +90.9%
Contains more Potassium +40.8%
Contains more Phosphorus +15.3%
Contains less Sodium -72.7%
Equal in Magnesium - 376

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +28.2%
Contains more Vitamin B2 +605.7%
Contains more Vitamin B3 +1430.5%
Contains more Vitamin B6 +682.2%
Contains more Folate +340.9%
Contains more Vitamin C +∞%
Contains more Vitamin E +2160%
Contains more Vitamin B5 +268%
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 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +28.2%
Contains more Vitamin B2 +605.7%
Contains more Vitamin B3 +1430.5%
Contains more Vitamin B6 +682.2%
Contains more Folate +340.9%
Contains more Vitamin C +∞%
Contains more Vitamin E +2160%
Contains more Vitamin B5 +268%

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
28
Brazil nut
Mineral Summary Score
372
Sesame
184
Brazil nut

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
86%
Brazil nut
Carbohydrates
23%
Sesame
12%
Brazil nut
Fats
229%
Sesame
310%
Brazil nut

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 Brazil nut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Brazil nut
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 Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.03g)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 9.177g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 10)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Sesame Brazil nut Opinion
Calories 573 659 Brazil nut
Protein 17.73 14.32 Sesame
Fats 49.67 67.1 Brazil nut
Vitamin C 0 0.7 Brazil nut
Carbs 23.45 11.74 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 2.43 Sesame
Calcium 975 160 Sesame
Potassium 468 659 Brazil nut
Magnesium 351 376 Brazil nut
Sugar 0.3 2.33 Sesame
Fiber 11.8 7.5 Sesame
Copper 4.082 1.743 Sesame
Zinc 7.75 4.06 Sesame
Starch 0.25 Brazil nut
Phosphorus 629 725 Brazil nut
Sodium 11 3 Brazil nut
Vitamin A 9 0 Sesame
Vitamin E 0.25 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 0.791 0.617 Sesame
Vitamin B2 0.247 0.035 Sesame
Vitamin B3 4.515 0.295 Sesame
Vitamin B5 0.05 0.184 Brazil nut
Vitamin B6 0.79 0.101 Sesame
Vitamin B12 0 0
Vitamin K 0 0
Folate 97 22 Sesame
Trans Fat
Saturated Fat 6.957 16.134 Sesame
Monounsaturated Fat 18.759 23.879 Brazil nut
Polyunsaturated fat 21.773 24.399 Brazil nut
Tryptophan 0.388 0.135 Sesame
Threonine 0.736 0.365 Sesame
Isoleucine 0.763 0.518 Sesame
Leucine 1.358 1.19 Sesame
Lysine 0.569 0.49 Sesame
Methionine 0.586 1.124 Brazil nut
Phenylalanine 0.94 0.639 Sesame
Valine 0.99 0.76 Sesame
Histidine 0.522 0.409 Sesame
Fructose 0 Brazil nut

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.