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Sesame vs Oat - 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.
Sesame Oat
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
Sesame Oat
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
21
Oat
Mineral Summary Score
224
Sesame
74
Oat

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
Oat
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%
Contains less Sodium -81.8%
Equal in Potassium - 429
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%
Contains less Sodium -81.8%
Equal in Potassium - 429

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
7
:
1
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +369.8%
Contains more Vitamin B6 +563.9%
Contains more Vitamin B5 +2598%
Equal in Vitamin B1 - 0.763
Contains more Vitamin A +∞%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +369.8%
Contains more Vitamin B6 +563.9%
Contains more Vitamin B5 +2598%
Equal in Vitamin B1 - 0.763

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
101%
Oat
Carbohydrates
23%
Sesame
66%
Oat
Fats
229%
Sesame
32%
Oat

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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 Oat Opinion
Calories 573 389 Sesame
Protein 17.73 16.89 Sesame
Fats 49.67 6.9 Sesame
Vitamin C 0 0
Carbs 23.45 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 4.72 Sesame
Calcium 975 54 Sesame
Potassium 468 429 Sesame
Magnesium 351 177 Sesame
Sugars 0.3 Sesame
Fiber 11.8 10.6 Sesame
Copper 4.082 0.626 Sesame
Zinc 7.75 3.97 Sesame
Starch
Phosphorus 629 523 Sesame
Sodium 11 2 Oat
Vitamin A 9 0 Sesame
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.763 Sesame
Vitamin B2 0.247 0.139 Sesame
Vitamin B3 4.515 0.961 Sesame
Vitamin B5 0.05 1.349 Oat
Vitamin B6 0.79 0.119 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.957 1.217 Oat
Monounsaturated Fat 18.759 2.178 Sesame
Polyunsaturated fat 21.773 2.535 Sesame
Tryptophan 0.388 0.234 Sesame
Threonine 0.736 0.575 Sesame
Isoleucine 0.763 0.694 Sesame
Leucine 1.358 1.284 Sesame
Lysine 0.569 0.701 Oat
Methionine 0.586 0.312 Sesame
Phenylalanine 0.94 0.895 Sesame
Valine 0.99 0.937 Sesame
Histidine 0.522 0.405 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.