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Sesame vs Cereal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sesame
Sesame contains less Sugars (difference - 10.05g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 784mg)
Which food is lower in glycemic index?
Sesame
Sesame is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 6.697g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $4)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Sesame Cereal
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sesame Cereal
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
33
Sesame
304
Cereal
Mineral Summary Score
224
Sesame
111
Cereal

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
Sesame
7
:
1
Cereal
Contains more Calcium +9650%
Contains more Potassium +345.7%
Contains more Magnesium +1747.4%
Contains more Copper +2879.6%
Contains more Phosphorus +716.9%
Contains less Sodium -98.6%
Contains more Iron +134.1%
Equal in Zinc - 7.6
Contains more Calcium +9650%
Contains more Potassium +345.7%
Contains more Magnesium +1747.4%
Contains more Copper +2879.6%
Contains more Phosphorus +716.9%
Contains less Sodium -98.6%
Contains more Iron +134.1%
Equal in Zinc - 7.6

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
Sesame
4
:
7
Cereal
Contains more Vitamin E +212.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +30922.2%
Contains more Vitamin B1 +694.9%
Contains more Vitamin B2 +1466.8%
Contains more Vitamin B3 +556%
Contains more Vitamin B5 +352%
Contains more Vitamin B6 +657.7%
Contains more Vitamin E +212.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +30922.2%
Contains more Vitamin B1 +694.9%
Contains more Vitamin B2 +1466.8%
Contains more Vitamin B3 +556%
Contains more Vitamin B5 +352%
Contains more Vitamin B6 +657.7%

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
106%
Sesame
36%
Cereal
Carbohydrates
23%
Sesame
87%
Cereal
Fats
229%
Sesame
5%
Cereal

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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 Sesame Cereal Opinion
Calories 573 378 Sesame
Protein 17.73 6.06 Sesame
Fats 49.67 1.08 Sesame
Vitamin C 0 38.5 Cereal
Carbs 23.45 86.85 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Sesame
Iron 14.55 34.06 Cereal
Calcium 975 10 Sesame
Potassium 468 105 Sesame
Magnesium 351 19 Sesame
Sugars 0.3 10.35 Cereal
Fiber 11.8 1.4 Sesame
Copper 4.082 0.137 Sesame
Zinc 7.75 7.6 Sesame
Starch
Phosphorus 629 77 Sesame
Sodium 11 795 Sesame
Vitamin A 9 2792 Cereal
Vitamin E 0.25 0.08 Sesame
Vitamin D 0 Sesame
Vitamin B1 0.791 6.288 Cereal
Vitamin B2 0.247 3.87 Cereal
Vitamin B3 4.515 29.62 Cereal
Vitamin B5 0.05 0.226 Cereal
Vitamin B6 0.79 5.986 Cereal
Vitamin B12 0 Sesame
Vitamin K 0 0
Folic acid (B9) 0 Sesame
Trans Fat
Saturated Fat 6.957 0.26 Cereal
Monounsaturated Fat 18.759 0.204 Sesame
Polyunsaturated fat 21.773 0.354 Sesame
Tryptophan 0.388 0.066 Sesame
Threonine 0.736 0.241 Sesame
Isoleucine 0.763 0.26 Sesame
Leucine 1.358 0.767 Sesame
Lysine 0.569 0.113 Sesame
Methionine 0.586 0.13 Sesame
Phenylalanine 0.94 0.365 Sesame
Valine 0.99 0.344 Sesame
Histidine 0.522 0.162 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.