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Sesame vs Porridge - 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 - 16)
Which food contains less Sugars?
Porridge
Porridge contains less Sugars (difference - 0.27g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 6.924g)
Which food is cheaper?
Porridge
Porridge 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 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 Porridge
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sesame Porridge
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
3
Porridge
Mineral Summary Score
224
Sesame
13
Porridge

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
:
Contains more Iron +289%
Contains more Calcium +1020.7%
Contains more Potassium +2825%
Contains more Magnesium +6920%
Contains more Copper +10105%
Contains more Zinc +5861.5%
Contains more Phosphorus +4093.3%
Contains less Sodium -45.5%
Contains more Iron +289%
Contains more Calcium +1020.7%
Contains more Potassium +2825%
Contains more Magnesium +6920%
Contains more Copper +10105%
Contains more Zinc +5861.5%
Contains more Phosphorus +4093.3%
Contains less Sodium -45.5%

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +1338.2%
Contains more Vitamin B2 +888%
Contains more Vitamin B3 +768.3%
Contains more Vitamin B6 +5976.9%
Contains more Vitamin B5 +42%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +1338.2%
Contains more Vitamin B2 +888%
Contains more Vitamin B3 +768.3%
Contains more Vitamin B6 +5976.9%
Contains more Vitamin B5 +42%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%

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
9%
Porridge
Carbohydrates
23%
Sesame
11%
Porridge
Fats
229%
Sesame
1%
Porridge

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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 Porridge Opinion
Calories 573 50 Sesame
Protein 17.73 1.44 Sesame
Fats 49.67 0.21 Sesame
Vitamin C 0 0
Carbs 23.45 10.52 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 3.74 Sesame
Calcium 975 87 Sesame
Potassium 468 16 Sesame
Magnesium 351 5 Sesame
Sugars 0.3 0.03 Sesame
Fiber 11.8 0.5 Sesame
Copper 4.082 0.04 Sesame
Zinc 7.75 0.13 Sesame
Starch
Phosphorus 629 15 Sesame
Sodium 11 6 Porridge
Vitamin A 9 0 Sesame
Vitamin E 0.25 0.02 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.055 Sesame
Vitamin B2 0.247 0.025 Sesame
Vitamin B3 4.515 0.52 Sesame
Vitamin B5 0.05 0.071 Porridge
Vitamin B6 0.79 0.013 Sesame
Vitamin B12 0 0
Vitamin K 0 0.1 Porridge
Folic acid (B9) 0 8 Porridge
Trans Fat
Saturated Fat 6.957 0.033 Porridge
Monounsaturated Fat 18.759 0.028 Sesame
Polyunsaturated fat 21.773 0.114 Sesame
Tryptophan 0.388 0.02 Sesame
Threonine 0.736 0.045 Sesame
Isoleucine 0.763 0.063 Sesame
Leucine 1.358 0.11 Sesame
Lysine 0.569 0.037 Sesame
Methionine 0.586 0.027 Sesame
Phenylalanine 0.94 0.078 Sesame
Valine 0.99 0.07 Sesame
Histidine 0.522 0.033 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.