Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cereal vs. Sesame — In-Depth Nutrition Comparison

Compare

Differences between Cereal and Sesame

  • Cereal has more Vitamin B1, Vitamin B6, Vitamin B2, Iron, Vitamin B3, and Vitamin A RAE, while Sesame has more Copper, Calcium, Magnesium, and Phosphorus.
  • Cereal's daily need coverage for Vitamin B1 is 458% higher.

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
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.
Cereal
1
:
9
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%
Contains more Manganese +211.4%
Contains more Selenium +446%
Equal in Zinc - 7.75
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
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%
Contains more Manganese +211.4%
Contains more Selenium +446%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
1
:
4
Sesame
Contains more Carbs +270.4%
Contains more Protein +192.6%
Contains more Fats +4499.1%
Contains more Water +24.1%
Contains more Other +100%
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
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
Contains more Carbs +270.4%
Contains more Protein +192.6%
Contains more Fats +4499.1%
Contains more Water +24.1%
Contains more Other +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
:
2
Sesame
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +9095.6%
Contains more Polyunsaturated fat +6050.6%
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +9095.6%
Contains more Polyunsaturated fat +6050.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 0.26g 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
Manganese 0.79mg 2.46mg Sesame
Selenium 6.3µg 34.4µg Sesame
Vitamin A 2792IU 9IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.25mg 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 97µg Sesame
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
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

People also compare

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
393%
Cereal
50%
Sesame
Minerals Daily Need Coverage Score
183%
Cereal
348%
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

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

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.