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  6. Bran raw vs. Sesame

Bran raw vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between bran raw and sesame?

  • Bran raw is richer in manganese, vitamin B1, and vitamin B5, yet sesame is richer in copper, iron, calcium, vitamin B6, zinc, and magnesium.
  • Sesame's daily need coverage for copper is 409% higher.
  • Bran raw has 30 times more vitamin B5 than sesame. Bran raw has 1.494mg of vitamin B5, while sesame has 0.05mg.
  • Bran raw contains less saturated fat.

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

Infographic

Bran raw vs Sesame 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.
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%
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%
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%
Contains more MagnesiumMagnesium +49.4%
Contains more CalciumCalcium +1581%
Contains more IronIron +168.9%
Contains more CopperCopper +912.9%
Contains more ZincZinc +149.2%

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.
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%
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%
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 Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin B3Vitamin B3 +383.4%
Contains more Vitamin B6Vitamin B6 +378.8%
Contains more FolateFolate +86.5%
~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 Bran raw Sesame DV% diff.
Copper 0.403mg 4.082mg 409%
Manganese 5.63mg 2.46mg 138%
Polyunsaturated fat 2.766g 21.773g 127%
Iron 5.41mg 14.55mg 114%
Calcium 58mg 975mg 92%
Fats 7.03g 49.67g 66%
Vitamin B6 0.165mg 0.79mg 48%
Zinc 3.11mg 7.75mg 42%
Monounsaturated fat 2.376g 18.759g 41%
Vitamin B1 1.17mg 0.791mg 32%
Vitamin B5 1.494mg 0.05mg 29%
Magnesium 235mg 351mg 28%
Saturated fat 1.328g 6.957g 26%
Vitamin B3 0.934mg 4.515mg 22%
Selenium 45.2µg 34.4µg 20%
Calories 246kcal 573kcal 16%
Phosphorus 734mg 629mg 15%
Carbs 66.22g 23.45g 14%
Fiber 15.4g 11.8g 14%
Folate 52µg 97µg 11%
Vitamin E 1.01mg 0.25mg 5%
Potassium 566mg 468mg 3%
Vitamin K 3.2µg 0µg 3%
Vitamin B2 0.22mg 0.247mg 2%
Protein 17.3g 17.73g 1%
Choline 32.2mg 25.6mg 1%
Protein per 100 calories 7g 3.1g N/A
Calories per 10 g protein 142kcal 323kcal N/A
Weight per 100 calories 41g 17g N/A
Unsaturated / Saturated Fat ratio 3.9 5.8 N/A
Net carbs 50.82g 11.65g N/A
Sugar 1.45g 0.3g N/A
Sodium 4mg 11mg 0%
Tryptophan 0.335mg 0.388mg 0%
Threonine 0.502mg 0.736mg 0%
Isoleucine 0.668mg 0.763mg 0%
Leucine 1.374mg 1.358mg 0%
Lysine 0.76mg 0.569mg 0%
Methionine 0.335mg 0.586mg 0%
Phenylalanine 0.908mg 0.94mg 0%
Valine 0.964mg 0.99mg 0%
Histidine 0.41mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +182.4%
Contains more WaterWater +39.7%
Contains more FatsFats +606.5%
Contains more OtherOther +53.8%
~equal in Protein ~17.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
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
Contains less Sat. FatSaturated fat -80.9%
Contains more Mono. FatMonounsaturated fat +689.5%
Contains more Poly. FatPolyunsaturated fat +687.2%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.