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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 Calcium +1581%
Contains more Iron +168.9%
Contains more Magnesium +49.4%
Contains more Zinc +149.2%
Contains more Copper +912.9%
Contains more Phosphorus +16.7%
Contains more Potassium +20.9%
Contains less Sodium -63.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +1581%
Contains more Iron +168.9%
Contains more Magnesium +49.4%
Contains more Zinc +149.2%
Contains more Copper +912.9%
Contains more Phosphorus +16.7%
Contains more Potassium +20.9%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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 +∞%

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 Bran
Rich in minerals ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Sesame Bran Opinion
Net carbs 11.65g 50.82g Bran
Protein 17.73g 17.3g Sesame
Fats 49.67g 7.03g Sesame
Carbs 23.45g 66.22g Bran
Calories 573kcal 246kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g 1.45g Sesame
Fiber 11.8g 15.4g Bran
Calcium 975mg 58mg Sesame
Iron 14.55mg 5.41mg Sesame
Magnesium 351mg 235mg Sesame
Phosphorus 629mg 734mg Bran
Potassium 468mg 566mg Bran
Sodium 11mg 4mg Bran
Zinc 7.75mg 3.11mg Sesame
Copper 4.082mg 0.403mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 1.17mg Bran
Vitamin B2 0.247mg 0.22mg Sesame
Vitamin B3 4.515mg 0.934mg Sesame
Vitamin B5 0.05mg 1.494mg Bran
Vitamin B6 0.79mg 0.165mg Sesame
Folate 97µg 52µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg 3.2µg Bran
Tryptophan 0.388mg 0.335mg Sesame
Threonine 0.736mg 0.502mg Sesame
Isoleucine 0.763mg 0.668mg Sesame
Leucine 1.358mg 1.374mg Bran
Lysine 0.569mg 0.76mg Bran
Methionine 0.586mg 0.335mg Sesame
Phenylalanine 0.94mg 0.908mg Sesame
Valine 0.99mg 0.964mg Sesame
Histidine 0.522mg 0.41mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.957g 1.328g Bran
Monounsaturated Fat 18.759g 2.376g Sesame
Polyunsaturated fat 21.773g 2.766g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (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 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.

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. 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.