Brazil Nut vs. Sesame Seeds
Nutrition comparison of Brazil Nut and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and sesame seeds:
- Both sesame seeds and brazil nut are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Brazil nut has 54% less carbohydrates than sesame seed.
- Brazil nut has signficantly more Vitamin E than sesame seed.
- Sesame seed has more riboflavin, niacin, Vitamin B6 and folate, however, brazil nut contains more pantothenic acid.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and brazil nut are high in calories. Brazil nut has 17% more calories than sesame seed - sesame seed has 565 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is lighter in carbs, heavier in fat and similar to sesame seeds for protein. Brazil nut has a macronutrient ratio of 8:7:85 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Sesame Seeds | |
|---|---|---|
| Protein | 8% | 11% |
| Carbohydrates | 7% | 17% |
| Fat | 85% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut has 54% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both sesame seeds and brazil nut are high in dietary fiber. Sesame seed has 87% more dietary fiber than brazil nut - sesame seed has 14g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Sesame seed has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and brazil nut are high in protein. Sesame seed has 18% more protein than brazil nut - sesame seed has 17g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Both sesame seeds and brazil nut are high in saturated fat. Brazil nut has 140% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than sesame seed - brazil nut has 0.7mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and brazil nut contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than sesame seed - brazil nut has 5.7mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more riboflavin, niacin, Vitamin B6 and folate, however, brazil nut contains more pantothenic acid. Both brazil nut and sesame seeds contain significant amounts of thiamin.
| Brazil Nut | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.617 MG | 0.803 MG |
| Riboflavin | 0.035 MG | 0.251 MG |
| Niacin | 0.295 MG | 4.581 MG |
| Pantothenic acid | 0.184 MG | 0.051 MG |
| Vitamin B6 | 0.101 MG | 0.802 MG |
| Folate | 22 UG | 98 UG |
Minerals
calcium
Both sesame seeds and brazil nut are high in calcium. Sesame seed has 518% more calcium than brazil nut - sesame seed has 989mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both sesame seeds and brazil nut are high in iron. Sesame seed has 507% more iron than brazil nut - sesame seed has 14.8mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both sesame seeds and brazil nut are high in potassium. Brazil nut has 39% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Brazil Nut | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.363 G |
| Total | 0.036 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, both brazil nut and sesame seeds contain significant amounts of linoleic acid.
| Brazil Nut | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.018 G | ~ |
| linoleic acid | 24.363 G | 20.654 G |
| Total | 24.381 G | 20.654 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Brazil Nut g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or brazil nut contain more calories in 100 grams?Both sesame seeds and brazil nut are high in calories. Brazil nut has 20% more calories than sesame seed - sesame seed has 565 calories in 100g and brazil nut has 659 calories.
Does sesame seeds or brazil nut contain more calcium?
Both sesame seeds and brazil nut are high in calcium. Sesame seed has 520% more calcium than brazil nut - sesame seed has 989mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does sesame seeds or brazil nut contain more iron?
Both sesame seeds and brazil nut are high in iron. Sesame seed has 510% more iron than brazil nut - sesame seed has 14.8mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does sesame seeds or brazil nut contain more potassium?
Both sesame seeds and brazil nut are high in potassium. Brazil nut has 40% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and brazil nut has 659mg of potassium.