Brazil Nuts (Raw) vs. Sesame Seeds (White, Hulled)
Comparing 2 standards across 13 specifications. 13 key differences identified.
Brazil nuts (Bertholletia excelsa) are large Amazonian tree seeds with the highest selenium concentration of any commonly eaten food, though actual content varies widely by growing region. Per 100g, they provide 659 kcal, 67.1g fats (24.6g MUFA, 20.6g PUFA, 16.1g saturated), 14.3g protein, and a lab-average 1,917µg selenium (3,485% DV) -- a handful per day is a sensible ceiling, not a target.
White sesame seeds (Sesamum indicum) have had the outer hull removed, giving a milder flavor and lighter color than whole/unhulled seeds. Per 100g, they provide roughly 570 kcal, 49-50g fat (mostly mono- and polyunsaturated), 17-18g protein, and notably lower calcium than unhulled seeds, since most of the seed's calcium sits in the hull that's been removed.
Specification Comparison Table
13 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
659 kcal | 570 kcal |
|
Total Fat
|
67.1 g | 49.7 g |
|
Monounsaturated Fat (MUFA)
|
24.6 g | 18.8 g |
|
Polyunsaturated Fat (PUFA)
|
20.6 g | 21.8 g |
|
Saturated Fat
|
16.1 g | 7.0 g |
|
Protein
|
14.3 g | 17.7 g |
|
Carbohydrates
|
12.3 g | 23.4 g |
|
Dietary Fiber
|
7.50 g | 11.8 g |
|
Magnesium
|
376 (90% DV) mg | 351 (whole-seed baseline) mg |
|
Selenium
|
1,917 (3,485% DV as a lab average -- actual content varies widely, often 10x or more, by growing region/soil) µg | — |
|
Net Carbohydrates
|
4.80 g | — |
|
Calcium
|
— | 60 – 90 (substantially lower than unhulled -- see note) mg |
|
Iron
|
— | 14.6 (whole-seed baseline) mg |