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Oat vs Sesame - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in glycemic index?
Sesame
Sesame is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Sugars?
Oat
Oat contains less Sugars (difference - 0.3g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 5.74g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Sesame
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Oat
33
Sesame
Mineral Summary Score
74
Oat
224
Sesame

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
1
:
7
Sesame
Contains less Sodium -81.8%
Contains more Iron +208.3%
Contains more Calcium +1705.6%
Contains more Magnesium +98.3%
Contains more Copper +552.1%
Contains more Zinc +95.2%
Contains more Phosphorus +20.3%
Equal in Potassium - 468
Contains less Sodium -81.8%
Contains more Iron +208.3%
Contains more Calcium +1705.6%
Contains more Magnesium +98.3%
Contains more Copper +552.1%
Contains more Zinc +95.2%
Contains more Phosphorus +20.3%
Equal in Potassium - 468

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
1
:
7
Sesame
Contains more Vitamin B5 +2598%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +369.8%
Contains more Vitamin B6 +563.9%
Equal in Vitamin B1 - 0.791
Contains more Vitamin B5 +2598%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +369.8%
Contains more Vitamin B6 +563.9%
Equal in Vitamin B1 - 0.791

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
101%
Oat
106%
Sesame
Carbohydrates
66%
Oat
23%
Sesame
Fats
32%
Oat
229%
Sesame

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Sesame Opinion
Calories 389 573 Sesame
Protein 16.89 17.73 Sesame
Fats 6.9 49.67 Sesame
Vitamin C 0 0
Carbs 66.27 23.45 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 14.55 Sesame
Calcium 54 975 Sesame
Potassium 429 468 Sesame
Magnesium 177 351 Sesame
Sugars 0.3 Sesame
Fiber 10.6 11.8 Sesame
Copper 0.626 4.082 Sesame
Zinc 3.97 7.75 Sesame
Starch
Phosphorus 523 629 Sesame
Sodium 2 11 Oat
Vitamin A 0 9 Sesame
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.763 0.791 Sesame
Vitamin B2 0.139 0.247 Sesame
Vitamin B3 0.961 4.515 Sesame
Vitamin B5 1.349 0.05 Oat
Vitamin B6 0.119 0.79 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.217 6.957 Oat
Monounsaturated Fat 2.178 18.759 Sesame
Polyunsaturated fat 2.535 21.773 Sesame
Tryptophan 0.234 0.388 Sesame
Threonine 0.575 0.736 Sesame
Isoleucine 0.694 0.763 Sesame
Leucine 1.284 1.358 Sesame
Lysine 0.701 0.569 Oat
Methionine 0.312 0.586 Sesame
Phenylalanine 0.895 0.94 Sesame
Valine 0.937 0.99 Sesame
Histidine 0.405 0.522 Sesame
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.