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  6. Oatmeal vs. Sesame

Oatmeal vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between oatmeal and sesame?

  • Oatmeal has less copper, iron, calcium, manganese, phosphorus, magnesium, zinc, selenium, vitamin B1, and fiber than sesame.
  • Sesame's daily need coverage for copper is 446% higher.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Oatmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +1118.8%
Contains more PotassiumPotassium +667.2%
Contains more IronIron +144.1%
Contains more CopperCopper +6084.8%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +716.9%
Contains less SodiumSodium -77.6%
Contains more ManganeseManganese +340.9%
Contains more SeleniumSelenium +588%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Sesame
Sesame
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +534%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B1Vitamin B1 +204.2%
Contains more Vitamin B2Vitamin B2 +14.9%
Contains more Vitamin B3Vitamin B3 +49.3%
Contains more Vitamin B6Vitamin B6 +172.4%
Contains more FolateFolate +120.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Sesame DV% diff.
Copper 0.066mg 4.082mg 446%
Polyunsaturated fat 0.426g 21.773g 142%
Iron 5.96mg 14.55mg 107%
Calcium 80mg 975mg 90%
Manganese 0.558mg 2.46mg 83%
Phosphorus 77mg 629mg 79%
Magnesium 26mg 351mg 77%
Fats 1.36g 49.67g 74%
Zinc 0.62mg 7.75mg 65%
Selenium 5µg 34.4µg 53%
Monounsaturated fat 0.391g 18.759g 46%
Vitamin B1 0.26mg 0.791mg 44%
Fiber 1.7g 11.8g 40%
Vitamin B6 0.29mg 0.79mg 38%
Protein 2.37g 17.73g 31%
Saturated fat 0.226g 6.957g 31%
Calories 68kcal 573kcal 25%
Vitamin A 130µg 0µg 14%
Folate 44µg 97µg 13%
Potassium 61mg 468mg 12%
Vitamin B3 3.025mg 4.515mg 9%
Vitamin B5 0.317mg 0.05mg 5%
Carbs 11.67g 23.45g 4%
Starch 10.37g 4%
Choline 4.7mg 25.6mg 4%
Sodium 49mg 11mg 2%
Vitamin B2 0.215mg 0.247mg 2%
Vitamin E 0.07mg 0.25mg 1%
Protein per 100 calories 3.5g 3.1g N/A
Calories per 10 g protein 287kcal 323kcal N/A
Weight per 100 calories 147g 17g N/A
Unsaturated / Saturated Fat ratio 3.6 5.8 N/A
Net carbs 9.97g 11.65g N/A
Sugar 0.46g 0.3g N/A
Vitamin K 0.4µg 0µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.388mg 0%
Threonine 0.083mg 0.736mg 0%
Isoleucine 0.105mg 0.763mg 0%
Leucine 0.2mg 1.358mg 0%
Lysine 0.135mg 0.569mg 0%
Methionine 0.04mg 0.586mg 0%
Phenylalanine 0.13mg 0.94mg 0%
Valine 0.151mg 0.99mg 0%
Histidine 0.057mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Sesame
Sesame
4
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 WaterWater +1691.7%
Contains more ProteinProtein +648.1%
Contains more FatsFats +3552.2%
Contains more CarbsCarbs +100.9%
Contains more OtherOther +682.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +4697.7%
Contains more Poly. FatPolyunsaturated fat +5011%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.