Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Groat vs Sesame - In-Depth Nutrition Comparison

Compare

Summary of differences between Groat and Sesame

  • The amount of Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Zinc, Vitamin B1, Selenium, and Vitamin B6 in Sesame is higher than in Groat.
  • Sesame covers your daily need of Copper 437% more than Groat.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Seeds, sesame seeds, whole, dried.

Infographic

Groat vs Sesame infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
1
:
7
Sesame
Contains less Sodium -63.6%
Contains more Iron +1718.8%
Contains more Calcium +13828.6%
Contains more Potassium +431.8%
Contains more Magnesium +588.2%
Contains more Copper +2695.9%
Contains more Zinc +1170.5%
Contains more Phosphorus +798.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains less Sodium -63.6%
Contains more Iron +1718.8%
Contains more Calcium +13828.6%
Contains more Potassium +431.8%
Contains more Magnesium +588.2%
Contains more Copper +2695.9%
Contains more Zinc +1170.5%
Contains more Phosphorus +798.6%

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
Groat
2
:
7
Sesame
Contains more Vitamin B5 +618%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +177.8%
Contains more Vitamin B1 +1877.5%
Contains more Vitamin B2 +533.3%
Contains more Vitamin B3 +380.3%
Contains more Vitamin B6 +926%
Contains more Folate +592.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Contains more Vitamin B5 +618%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +177.8%
Contains more Vitamin B1 +1877.5%
Contains more Vitamin B2 +533.3%
Contains more Vitamin B3 +380.3%
Contains more Vitamin B6 +926%
Contains more Folate +592.9%

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
8
Groat
50
Sesame
Mineral Summary Score
22
Groat
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
20%
Groat
106%
Sesame
Carbohydrates
20%
Groat
23%
Sesame
Fats
3%
Groat
229%
Sesame

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.
Groat Sesame
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.6g)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 6.823g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 45)
Which food is cheaper?
Groat
Groat is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Groat Sesame Opinion
Calories 92 573 Sesame
Protein 3.38 17.73 Sesame
Fats 0.62 49.67 Sesame
Vitamin C 0 0
Carbs 19.94 23.45 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 14.55 Sesame
Calcium 7 975 Sesame
Potassium 88 468 Sesame
Magnesium 51 351 Sesame
Sugar 0.9 0.3 Sesame
Fiber 2.7 11.8 Sesame
Copper 0.146 4.082 Sesame
Zinc 0.61 7.75 Sesame
Starch
Phosphorus 70 629 Sesame
Sodium 4 11 Groat
Vitamin A 0 9 Sesame
Vitamin E 0.09 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.04 0.791 Sesame
Vitamin B2 0.039 0.247 Sesame
Vitamin B3 0.94 4.515 Sesame
Vitamin B5 0.359 0.05 Groat
Vitamin B6 0.077 0.79 Sesame
Vitamin B12 0 0
Vitamin K 1.9 0 Groat
Folate 14 97 Sesame
Trans Fat
Saturated Fat 0.134 6.957 Groat
Monounsaturated Fat 0.188 18.759 Sesame
Polyunsaturated fat 0.188 21.773 Sesame
Tryptophan 0.049 0.388 Sesame
Threonine 0.129 0.736 Sesame
Isoleucine 0.127 0.763 Sesame
Leucine 0.212 1.358 Sesame
Lysine 0.172 0.569 Sesame
Methionine 0.044 0.586 Sesame
Phenylalanine 0.133 0.94 Sesame
Valine 0.173 0.99 Sesame
Histidine 0.079 0.522 Sesame
Fructose 0.1 Groat

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. 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.