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Sesame vs. Bran — In-Depth Nutrition Comparison

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What are the differences between sesame and bran?

  • Sesame is richer than bran in copper, iron, calcium, magnesium, phosphorus, zinc, manganese, vitamin B6, vitamin B1, and selenium.
  • Sesame's daily need coverage for copper is 446% more.
  • Sesame has 98 times more calcium than bran. While sesame has 975mg of calcium, bran has only 10mg.

We used Seeds, sesame seeds, whole, dried and Oat bran, cooked types in this article.

Infographic

Sesame vs Bran 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
9
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%
Bran
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +777.5%
Contains more CalciumCalcium +9650%
Contains more PotassiumPotassium +408.7%
Contains more IronIron +1553.4%
Contains more CopperCopper +6084.8%
Contains more ZincZinc +1362.3%
Contains more PhosphorusPhosphorus +428.6%
Contains more ManganeseManganese +155.2%
Contains more SeleniumSelenium +346.8%
Contains less SodiumSodium -90.9%

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
6
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%
Bran
Bran
1
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% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +394.4%
Contains more Vitamin B2Vitamin B2 +626.5%
Contains more Vitamin B3Vitamin B3 +3035.4%
Contains more Vitamin B6Vitamin B6 +3060%
Contains more FolateFolate +1516.7%
Contains more Vitamin B5Vitamin B5 +334%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Bran DV% diff.
Copper 4.082mg 0.066mg 446%
Iron 14.55mg 0.88mg 171%
Polyunsaturated fat 21.773g 0.339g 143%
Calcium 975mg 10mg 97%
Fats 49.67g 0.86g 75%
Magnesium 351mg 40mg 74%
Phosphorus 629mg 119mg 73%
Zinc 7.75mg 0.53mg 66%
Manganese 2.46mg 0.964mg 65%
Vitamin B6 0.79mg 0.025mg 59%
Vitamin B1 0.791mg 0.16mg 53%
Selenium 34.4µg 7.7µg 49%
Monounsaturated fat 18.759g 0.291g 46%
Fiber 11.8g 2.6g 37%
Saturated fat 6.957g 0.163g 31%
Protein 17.73g 3.21g 29%
Calories 573kcal 40kcal 27%
Vitamin B3 4.515mg 0.144mg 27%
Folate 97µg 6µg 23%
Vitamin B2 0.247mg 0.034mg 16%
Potassium 468mg 92mg 11%
Choline 25.6mg 5%
Carbs 23.45g 11.44g 4%
Vitamin B5 0.05mg 0.217mg 3%
Vitamin E 0.25mg 2%
Protein per 100 calories 3.1g 8g N/A
Calories per 10 g protein 323kcal 125kcal N/A
Weight per 100 calories 17g 250g N/A
Unsaturated / Saturated Fat ratio 5.8 3.9 N/A
Net carbs 11.65g 8.84g N/A
Sugar 0.3g N/A
Sodium 11mg 1mg 0%
Tryptophan 0.388mg 0.057mg 0%
Threonine 0.736mg 0.086mg 0%
Isoleucine 0.763mg 0.114mg 0%
Leucine 1.358mg 0.235mg 0%
Lysine 0.569mg 0.13mg 0%
Methionine 0.586mg 0.057mg 0%
Phenylalanine 0.94mg 0.155mg 0%
Valine 0.99mg 0.165mg 0%
Histidine 0.522mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +452.3%
Contains more FatsFats +5675.6%
Contains more CarbsCarbs +105%
Contains more OtherOther +810.2%
Contains more WaterWater +1691%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +6346.4%
Contains more Poly. FatPolyunsaturated fat +6322.7%
Contains less Sat. FatSaturated fat -97.7%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.