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Sesame vs Bran - In-Depth Nutrition Comparison

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What are the main differences between Sesame and Bran?

  • Sesame is richer in Copper, Iron, Calcium, Vitamin B6, Zinc and Magnesium, yet Bran 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. Sesame has 975mg of Calcium, while Bran has 58mg.
  • Bran contains less Saturated Fat.

We used Seeds, sesame seeds, whole, dried and Oat bran, raw types in this comparison.

Infographic

Sesame vs Bran 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
5
:
3
Bran
Contains more Iron +168.9%
Contains more Calcium +1581%
Contains more Magnesium +49.4%
Contains more Copper +912.9%
Contains more Zinc +149.2%
Contains more Potassium +20.9%
Contains more Phosphorus +16.7%
Contains less Sodium -63.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Iron +168.9%
Contains more Calcium +1581%
Contains more Magnesium +49.4%
Contains more Copper +912.9%
Contains more Zinc +149.2%
Contains more Potassium +20.9%
Contains more Phosphorus +16.7%
Contains less Sodium -63.6%

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
5
:
4
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B3 +383.4%
Contains more Vitamin B6 +378.8%
Contains more Folate +86.5%
Contains more Vitamin E +304%
Contains more Vitamin B1 +47.9%
Contains more Vitamin B5 +2888%
Contains more Vitamin K +∞%
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 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B3 +383.4%
Contains more Vitamin B6 +378.8%
Contains more Folate +86.5%
Contains more Vitamin E +304%
Contains more Vitamin B1 +47.9%
Contains more Vitamin B5 +2888%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
50
Sesame
46
Bran
Mineral Summary Score
372
Sesame
122
Bran

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 the food
Protein
106%
Sesame
104%
Bran
Carbohydrates
23%
Sesame
66%
Bran
Fats
229%
Sesame
32%
Bran

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Bran
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sesame Bran
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 richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sugars?
Sesame
Sesame contains less Sugars (difference - 1.15g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 5.629g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran
Bran is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sesame Bran Opinion
Calories 573 246 Sesame
Protein 17.73 17.3 Sesame
Fats 49.67 7.03 Sesame
Vitamin C 0 0
Carbs 23.45 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 5.41 Sesame
Calcium 975 58 Sesame
Potassium 468 566 Bran
Magnesium 351 235 Sesame
Sugars 0.3 1.45 Sesame
Fiber 11.8 15.4 Bran
Copper 4.082 0.403 Sesame
Zinc 7.75 3.11 Sesame
Starch
Phosphorus 629 734 Bran
Sodium 11 4 Bran
Vitamin A 9 0 Sesame
Vitamin E 0.25 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.791 1.17 Bran
Vitamin B2 0.247 0.22 Sesame
Vitamin B3 4.515 0.934 Sesame
Vitamin B5 0.05 1.494 Bran
Vitamin B6 0.79 0.165 Sesame
Vitamin B12 0 0
Vitamin K 0 3.2 Bran
Folate 97 52 Sesame
Trans Fat
Saturated Fat 6.957 1.328 Bran
Monounsaturated Fat 18.759 2.376 Sesame
Polyunsaturated fat 21.773 2.766 Sesame
Tryptophan 0.388 0.335 Sesame
Threonine 0.736 0.502 Sesame
Isoleucine 0.763 0.668 Sesame
Leucine 1.358 1.374 Bran
Lysine 0.569 0.76 Bran
Methionine 0.586 0.335 Sesame
Phenylalanine 0.94 0.908 Sesame
Valine 0.99 0.964 Sesame
Histidine 0.522 0.41 Sesame
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Bran - 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.