Groat vs. Sesame — In-Depth Nutrition Comparison

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Differences between groat and sesame

Groat contains less copper, iron, calcium, vitamin B1, manganese, zinc, selenium, vitamin B6, and phosphorus than sesame.
Sesame's daily need coverage for copper is 331% higher.
The amount of saturated fat in groat is lower.

The food types used in this comparison are Buckwheat and Seeds, sesame seeds, whole, dried.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Groat

Sesame

Contains less SodiumSodium

-90.9%

Contains more MagnesiumMagnesium	+51.9%
Contains more CalciumCalcium	+5316.7%
Contains more IronIron	+561.4%
Contains more CopperCopper	+271.1%
Contains more ZincZinc	+222.9%
Contains more PhosphorusPhosphorus	+81.3%
Contains more ManganeseManganese	+89.2%
Contains more SeleniumSelenium	+314.5%

~equal in Potassium ~468mg

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.

Groat

Sesame

Contains more Vitamin B2Vitamin B2	+72.1%
Contains more Vitamin B3Vitamin B3	+55.5%
Contains more Vitamin B5Vitamin B5	+2366%

Contains more Vitamin B1Vitamin B1	+683.2%
Contains more Vitamin B6Vitamin B6	+276.2%
Contains more FolateFolate	+223.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.1mg	4.082mg	331%
Iron	2.2mg	14.55mg	154%
Polyunsaturated fat	1.039g	21.773g	138%
Calcium	18mg	975mg	96%
Fats	3.4g	49.67g	71%
Vitamin B1	0.101mg	0.791mg	58%
Manganese	1.3mg	2.46mg	50%
Zinc	2.4mg	7.75mg	49%
Selenium	8.3µg	34.4µg	47%
Vitamin B6	0.21mg	0.79mg	45%
Monounsaturated fat	1.04g	18.759g	44%
Phosphorus	347mg	629mg	40%
Magnesium	231mg	351mg	29%
Saturated fat	0.741g	6.957g	28%
Vitamin B5	1.233mg	0.05mg	24%
Folate	30µg	97µg	17%
Carbs	71.5g	23.45g	16%
Vitamin B3	7.02mg	4.515mg	16%
Vitamin B2	0.425mg	0.247mg	14%
Calories	343kcal	573kcal	12%
Protein	13.25g	17.73g	9%
Fiber	10g	11.8g	7%
Choline		25.6mg	5%
Vitamin E		0.25mg	2%
Protein per 100 calories	3.9g	3.1g	N/A
Calories per 10 g protein	259kcal	323kcal	N/A
Weight per 100 calories	29g	17g	N/A
Unsaturated / Saturated Fat ratio	2.8	5.8	N/A
Net carbs	61.5g	11.65g	N/A
Potassium	460mg	468mg	0%
Sugar		0.3g	N/A
Sodium	1mg	11mg	0%
Tryptophan	0.192mg	0.388mg	0%
Threonine	0.506mg	0.736mg	0%
Isoleucine	0.498mg	0.763mg	0%
Leucine	0.832mg	1.358mg	0%
Lysine	0.672mg	0.569mg	0%
Methionine	0.172mg	0.586mg	0%
Phenylalanine	0.52mg	0.94mg	0%
Valine	0.678mg	0.99mg	0%
Histidine	0.309mg	0.522mg	0%