Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sesame
  5. Compare
  6. Sesame vs. Bran raw

Sesame vs. Bran raw — In-Depth Nutrition Comparison

Compare

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.

Infographic

Sesame vs Bran raw 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
5
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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.
Sesame
Sesame
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Bran raw 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%
Carbs 23.45g 66.22g 14%
Fiber 11.8g 15.4g 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%
Protein per 100 calories 3.1g 7g N/A
Calories per 10 g protein 323kcal 142kcal N/A
Weight per 100 calories 17g 41g N/A
Unsaturated / Saturated Fat ratio 5.8 3.9 N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
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
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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +689.5%
Contains more Poly. FatPolyunsaturated fat +687.2%
Contains less Sat. FatSaturated fat -80.9%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.