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  6. Sesame vs. Oatmeal

Sesame vs. Oatmeal — In-Depth Nutrition Comparison

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What are the main differences between Sesame and Oatmeal?

  • Oatmeal has less Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Zinc, Selenium, Vitamin B1, and Fiber than Sesame.
  • Sesame's daily need coverage for Copper is 446% higher.
  • Sesame has 14 times more Magnesium than Oatmeal. Sesame has 351mg of Magnesium, while Oatmeal has 26mg.

We used Seeds, sesame seeds, whole, dried and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Sesame vs Oatmeal infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
10
:
0
Oatmeal
Oatmeal
Contains more Calcium +1118.8%
Contains more Iron +144.1%
Contains more Magnesium +1250%
Contains more Phosphorus +716.9%
Contains more Potassium +667.2%
Contains less Sodium -77.6%
Contains more Zinc +1150%
Contains more Copper +6084.8%
Contains more Manganese +340.9%
Contains more Selenium +588%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Calcium +1118.8%
Contains more Iron +144.1%
Contains more Magnesium +1250%
Contains more Phosphorus +716.9%
Contains more Potassium +667.2%
Contains less Sodium -77.6%
Contains more Zinc +1150%
Contains more Copper +6084.8%
Contains more Manganese +340.9%
Contains more Selenium +588%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
6
:
3
Oatmeal
Oatmeal
Contains more Vitamin E +257.1%
Contains more Vitamin B1 +204.2%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B3 +49.3%
Contains more Vitamin B6 +172.4%
Contains more Folate +120.5%
Contains more Vitamin A +4711.1%
Contains more Vitamin B5 +534%
Contains more Vitamin K +∞%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +257.1%
Contains more Vitamin B1 +204.2%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B3 +49.3%
Contains more Vitamin B6 +172.4%
Contains more Folate +120.5%
Contains more Vitamin A +4711.1%
Contains more Vitamin B5 +534%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Oatmeal
Oatmeal
Contains more Protein +648.1%
Contains more Fats +3552.2%
Contains more Carbs +100.9%
Contains more Other +682.5%
Contains more Water +1691.7%
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +648.1%
Contains more Fats +3552.2%
Contains more Carbs +100.9%
Contains more Other +682.5%
Contains more Water +1691.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +4697.7%
Contains more Polyunsaturated fat +5011%
Contains less Saturated Fat -96.8%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +4697.7%
Contains more Polyunsaturated fat +5011%
Contains less Saturated Fat -96.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Oatmeal
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Oatmeal Opinion
Net carbs 11.65g 9.97g Sesame
Protein 17.73g 2.37g Sesame
Fats 49.67g 1.36g Sesame
Carbs 23.45g 11.67g Sesame
Calories 573kcal 68kcal Sesame
Starch 10.37g Oatmeal
Sugar 0.3g 0.46g Sesame
Fiber 11.8g 1.7g Sesame
Calcium 975mg 80mg Sesame
Iron 14.55mg 5.96mg Sesame
Magnesium 351mg 26mg Sesame
Phosphorus 629mg 77mg Sesame
Potassium 468mg 61mg Sesame
Sodium 11mg 49mg Sesame
Zinc 7.75mg 0.62mg Sesame
Copper 4.082mg 0.066mg Sesame
Manganese 2.46mg 0.558mg Sesame
Selenium 34.4µg 5µg Sesame
Vitamin A 9IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.25mg 0.07mg Sesame
Vitamin B1 0.791mg 0.26mg Sesame
Vitamin B2 0.247mg 0.215mg Sesame
Vitamin B3 4.515mg 3.025mg Sesame
Vitamin B5 0.05mg 0.317mg Oatmeal
Vitamin B6 0.79mg 0.29mg Sesame
Folate 97µg 44µg Sesame
Vitamin K 0µg 0.4µg Oatmeal
Tryptophan 0.388mg 0.04mg Sesame
Threonine 0.736mg 0.083mg Sesame
Isoleucine 0.763mg 0.105mg Sesame
Leucine 1.358mg 0.2mg Sesame
Lysine 0.569mg 0.135mg Sesame
Methionine 0.586mg 0.04mg Sesame
Phenylalanine 0.94mg 0.13mg Sesame
Valine 0.99mg 0.151mg Sesame
Histidine 0.522mg 0.057mg Sesame
Trans Fat 0.003g Sesame
Saturated Fat 6.957g 0.226g Oatmeal
Monounsaturated Fat 18.759g 0.391g Sesame
Polyunsaturated fat 21.773g 0.426g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Sesame
27%
Oatmeal
Minerals Daily Need Coverage Score
348%
Sesame
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 38mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 6.731g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.