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.
Detailed nutritional comparison of brazil nut and sesame seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Brazil Nut src
Image of Sesame Seeds src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Brazil Nut or Sesame Seeds .

Note: The specific food items compared are: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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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.