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Cereal vs Sesame - In-Depth Nutrition Comparison

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Differences between Cereal and Sesame

  • Cereal has more Vitamin B1, Vitamin B6, Vitamin B2, Iron, and Vitamin B3, while Sesame has more Copper, Calcium, Vitamin A RAE, Magnesium, and Phosphorus.
  • Cereal's daily need coverage for Vitamin B1 is 458% higher.
  • Sesame contains 16 times less Vitamin B2 than Cereal. Cereal contains 3.87mg of Vitamin B2, while Sesame contains 0.247mg.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Seeds, sesame seeds, whole, dried.

Infographic

Cereal vs Sesame infographic
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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
Cereal
1
:
7
Sesame
Contains more Iron +134.1%
Contains more Calcium +9650%
Contains more Magnesium +1747.4%
Contains more Phosphorus +716.9%
Contains more Potassium +345.7%
Contains less Sodium -98.6%
Contains more Copper +2879.6%
Equal in Zinc - 7.75
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains more Iron +134.1%
Contains more Calcium +9650%
Contains more Magnesium +1747.4%
Contains more Phosphorus +716.9%
Contains more Potassium +345.7%
Contains less Sodium -98.6%
Contains more Copper +2879.6%
Equal in Zinc - 7.75

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
Cereal
7
:
4
Sesame
Contains more Vitamin A +30922.2%
Contains more Vitamin C +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
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%
Contains more Vitamin A +30922.2%
Contains more Vitamin C +∞%
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Sesame Opinion
Net carbs 85.45g 11.65g Cereal
Protein 6.06g 17.73g Sesame
Fats 1.08g 49.67g Sesame
Carbs 86.85g 23.45g Cereal
Calories 378kcal 573kcal Sesame
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g 0.3g Sesame
Fiber 1.4g 11.8g Sesame
Calcium 10mg 975mg Sesame
Iron 34.06mg 14.55mg Cereal
Magnesium 19mg 351mg Sesame
Phosphorus 77mg 629mg Sesame
Potassium 105mg 468mg Sesame
Sodium 795mg 11mg Sesame
Zinc 7.6mg 7.75mg Sesame
Copper 0.137mg 4.082mg Sesame
Vitamin A 2792IU 9IU Cereal
Vitamin E 0.08mg 0.25mg Sesame
Vitamin D IU 0IU Sesame
Vitamin D µg 0µg Sesame
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.791mg Cereal
Vitamin B2 3.87mg 0.247mg Cereal
Vitamin B3 29.62mg 4.515mg Cereal
Vitamin B5 0.226mg 0.05mg Cereal
Vitamin B6 5.986mg 0.79mg Cereal
Folate µg 97µg Sesame
Vitamin B12 µg 0µg Sesame
Vitamin K 0µg 0µg
Tryptophan 0.066mg 0.388mg Sesame
Threonine 0.241mg 0.736mg Sesame
Isoleucine 0.26mg 0.763mg Sesame
Leucine 0.767mg 1.358mg Sesame
Lysine 0.113mg 0.569mg Sesame
Methionine 0.13mg 0.586mg Sesame
Phenylalanine 0.365mg 0.94mg Sesame
Valine 0.344mg 0.99mg Sesame
Histidine 0.162mg 0.522mg Sesame
Cholesterol mg 0mg Cereal
Trans Fat g g
Saturated Fat 0.26g 6.957g Cereal
Monounsaturated Fat 0.204g 18.759g Sesame
Polyunsaturated fat 0.354g 21.773g Sesame

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393
Cereal
50
Sesame
Mineral Summary Score
212
Cereal
372
Sesame

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 food.
Protein
36%
Cereal
106%
Sesame
Carbohydrates
87%
Cereal
23%
Sesame
Fats
5%
Cereal
229%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 10.05g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 784mg)
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 lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 69)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $4)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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