Brazil nut vs. Sesame — In-Depth Nutrition Comparison

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Differences between brazil nut and sesame

Brazil nut has more selenium, vitamin E, and fats, while sesame has more copper, iron, calcium, manganese, vitamin B6, and zinc.
Brazil nut's daily need coverage for selenium is 3423% higher.
Sesame contains 23 times less vitamin E than brazil nut. Brazil nut contains 5.65mg of vitamin E, while sesame contains 0.25mg.
The amount of saturated fat in sesame is lower.

The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Seeds, sesame seeds, whole, dried.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Brazil nut

Sesame

Contains more PotassiumPotassium	+40.8%
Contains more PhosphorusPhosphorus	+15.3%
Contains less SodiumSodium	-72.7%
Contains more SeleniumSelenium	+5472.7%

Contains more CalciumCalcium	+509.4%
Contains more IronIron	+498.8%
Contains more CopperCopper	+134.2%
Contains more ZincZinc	+90.9%
Contains more ManganeseManganese	+101.1%

~equal in Magnesium ~351mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Brazil nut

Sesame

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+2160%
Contains more Vitamin B5Vitamin B5	+268%

Contains more Vitamin B1Vitamin B1	+28.2%
Contains more Vitamin B2Vitamin B2	+605.7%
Contains more Vitamin B3Vitamin B3	+1430.5%
Contains more Vitamin B6Vitamin B6	+682.2%
Contains more FolateFolate	+340.9%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	1917µg	34.4µg	3423%
Copper	1.743mg	4.082mg	260%
Iron	2.43mg	14.55mg	152%
Omega-6 (Linoleic acid)	23.859g		140%
Calcium	160mg	975mg	82%
Manganese	1.223mg	2.46mg	54%
Vitamin B6	0.101mg	0.79mg	53%
Saturated fat	16.134g	6.957g	42%
Vitamin E	5.65mg	0.25mg	36%
Zinc	4.06mg	7.75mg	34%
Fats	67.1g	49.67g	27%
Vitamin B3	0.295mg	4.515mg	26%
Folate	22µg	97µg	19%
Polyunsaturated fat	24.399g	21.773g	18%
Fiber	7.5g	11.8g	17%
Vitamin B2	0.035mg	0.247mg	16%
Vitamin B1	0.617mg	0.791mg	15%
Phosphorus	725mg	629mg	14%
Monounsaturated fat	23.879g	18.759g	13%
Protein	14.32g	17.73g	7%
Magnesium	376mg	351mg	6%
Potassium	659mg	468mg	6%
Calories	659kcal	573kcal	4%
Carbs	11.74g	23.45g	4%
Vitamin B5	0.184mg	0.05mg	3%
Vitamin C	0.7mg	0mg	1%
Choline	28.8mg	25.6mg	1%
Omega-3 (ALA)	0.018g		1%
Protein per 100 calories	2.2g	3.1g	N/A
Calories per 10 g protein	460kcal	323kcal	N/A
Weight per 100 calories	15g	17g	N/A
Unsaturated / Saturated Fat ratio	3	5.8	N/A
Net carbs	4.24g	11.65g	N/A
Sugar	2.33g	0.3g	N/A
Starch	0.25g		0%
Sodium	3mg	11mg	0%
Tryptophan	0.135mg	0.388mg	0%
Threonine	0.365mg	0.736mg	0%
Isoleucine	0.518mg	0.763mg	0%
Leucine	1.19mg	1.358mg	0%
Lysine	0.49mg	0.569mg	0%
Methionine	1.124mg	0.586mg	0%
Phenylalanine	0.639mg	0.94mg	0%
Valine	0.76mg	0.99mg	0%
Histidine	0.409mg	0.522mg	0%
Omega-6 (Gamma-linolenic acid)	0.018g		N/A