Sesame vs. Bran raw — In-Depth Nutrition Comparison
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What are the main differences between sesame and bran raw?
- Sesame is richer in copper, iron, calcium, vitamin B6, zinc, and magnesium, yet bran raw is richer in manganese, vitamin B1, and vitamin B5.
- Sesame's daily need coverage for copper is 409% higher.
- Sesame has 17 times more calcium than bran raw. Sesame has 975mg of calcium, while bran raw has 58mg.
- Bran raw contains less saturated fat.
We used Seeds, sesame seeds, whole, dried and Oat bran, raw types in this comparison.
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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 MagnesiumMagnesium | +49.4% |
| Contains more CalciumCalcium | +1581% |
| Contains more IronIron | +168.9% |
| Contains more CopperCopper | +912.9% |
| Contains more ZincZinc | +149.2% |
| Contains more PotassiumPotassium | +20.9% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains less SodiumSodium | -63.6% |
| Contains more ManganeseManganese | +128.9% |
| Contains more SeleniumSelenium | +31.4% |
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.
| Contains more Vitamin B2Vitamin B2 | +12.3% |
| Contains more Vitamin B3Vitamin B3 | +383.4% |
| Contains more Vitamin B6Vitamin B6 | +378.8% |
| Contains more FolateFolate | +86.5% |
| Contains more Vitamin EVitamin E | +304% |
| Contains more Vitamin B1Vitamin B1 | +47.9% |
| Contains more Vitamin B5Vitamin B5 | +2888% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +25.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +606.5% |
| Contains more OtherOther | +53.8% |
| Contains more CarbsCarbs | +182.4% |
| Contains more WaterWater | +39.7% |
~equal in
Protein
~17.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +689.5% |
| Contains more Poly. FatPolyunsaturated fat | +687.2% |
| Contains less Sat. FatSaturated fat | -80.9% |
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 Sodium |
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| Lower in Saturated fat |
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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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DV% diff. |
| Copper | 4.082mg | 0.403mg | 409% |
| Manganese | 2.46mg | 5.63mg | 138% |
| Polyunsaturated fat | 21.773g | 2.766g | 127% |
| Iron | 14.55mg | 5.41mg | 114% |
| Calcium | 975mg | 58mg | 92% |
| Fats | 49.67g | 7.03g | 66% |
| Vitamin B6 | 0.79mg | 0.165mg | 48% |
| Zinc | 7.75mg | 3.11mg | 42% |
| Monounsaturated fat | 18.759g | 2.376g | 41% |
| Vitamin B1 | 0.791mg | 1.17mg | 32% |
| Vitamin B5 | 0.05mg | 1.494mg | 29% |
| Magnesium | 351mg | 235mg | 28% |
| Saturated fat | 6.957g | 1.328g | 26% |
| Vitamin B3 | 4.515mg | 0.934mg | 22% |
| Selenium | 34.4µg | 45.2µg | 20% |
| Calories | 573kcal | 246kcal | 16% |
| Phosphorus | 629mg | 734mg | 15% |
| Fiber | 11.8g | 15.4g | 14% |
| Carbs | 23.45g | 66.22g | 14% |
| Folate | 97µg | 52µg | 11% |
| Vitamin E | 0.25mg | 1.01mg | 5% |
| Potassium | 468mg | 566mg | 3% |
| Vitamin K | 0µg | 3.2µg | 3% |
| Vitamin B2 | 0.247mg | 0.22mg | 2% |
| Protein | 17.73g | 17.3g | 1% |
| Choline | 25.6mg | 32.2mg | 1% |
| Net carbs | 11.65g | 50.82g | N/A |
| Sugar | 0.3g | 1.45g | N/A |
| Sodium | 11mg | 4mg | 0% |
| Tryptophan | 0.388mg | 0.335mg | 0% |
| Threonine | 0.736mg | 0.502mg | 0% |
| Isoleucine | 0.763mg | 0.668mg | 0% |
| Leucine | 1.358mg | 1.374mg | 0% |
| Lysine | 0.569mg | 0.76mg | 0% |
| Methionine | 0.586mg | 0.335mg | 0% |
| Phenylalanine | 0.94mg | 0.908mg | 0% |
| Valine | 0.99mg | 0.964mg | 0% |
| Histidine | 0.522mg | 0.41mg | 0% |
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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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%
44%
Minerals Daily Need Coverage Score
348%
195%
Comparison summary
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 5.629g)
Which food is lower in glycemic index?
Bran raw is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran raw is cheaper (difference - $4)
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?
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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.