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

Oatmeal vs Sesame - In-Depth Nutrition Comparison

Compare

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Sesame
Contains more Calcium +1118.8%
Contains more Iron +144.1%
Contains more Magnesium +1250%
Contains more Phosphorus +716.9%
Contains more Potassium +667.2%
Contains less Sodium -77.6%
Contains more Zinc +1150%
Contains more Copper +6084.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains more Calcium +1118.8%
Contains more Iron +144.1%
Contains more Magnesium +1250%
Contains more Phosphorus +716.9%
Contains more Potassium +667.2%
Contains less Sodium -77.6%
Contains more Zinc +1150%
Contains more Copper +6084.8%

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
:
6
Sesame
Contains more Vitamin A +4711.1%
Contains more Vitamin B5 +534%
Contains more Vitamin K +∞%
Contains more Vitamin E +257.1%
Contains more Vitamin B1 +204.2%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B3 +49.3%
Contains more Vitamin B6 +172.4%
Contains more Folate +120.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 +4711.1%
Contains more Vitamin B5 +534%
Contains more Vitamin K +∞%
Contains more Vitamin E +257.1%
Contains more Vitamin B1 +204.2%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B3 +49.3%
Contains more Vitamin B6 +172.4%
Contains more Folate +120.5%

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

All nutrients comparison - raw data values

Nutrient Oatmeal Sesame Opinion
Net carbs 9.97g 11.65g Sesame
Protein 2.37g 17.73g Sesame
Fats 1.36g 49.67g Sesame
Carbs 11.67g 23.45g Sesame
Calories 68kcal 573kcal Sesame
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g 0.3g Sesame
Fiber 1.7g 11.8g Sesame
Calcium 80mg 975mg Sesame
Iron 5.96mg 14.55mg Sesame
Magnesium 26mg 351mg Sesame
Phosphorus 77mg 629mg Sesame
Potassium 61mg 468mg Sesame
Sodium 49mg 11mg Sesame
Zinc 0.62mg 7.75mg Sesame
Copper 0.066mg 4.082mg Sesame
Vitamin A 433IU 9IU Oatmeal
Vitamin E 0.07mg 0.25mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.26mg 0.791mg Sesame
Vitamin B2 0.215mg 0.247mg Sesame
Vitamin B3 3.025mg 4.515mg Sesame
Vitamin B5 0.317mg 0.05mg Oatmeal
Vitamin B6 0.29mg 0.79mg Sesame
Folate 44µg 97µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 0µg Oatmeal
Tryptophan 0.04mg 0.388mg Sesame
Threonine 0.083mg 0.736mg Sesame
Isoleucine 0.105mg 0.763mg Sesame
Leucine 0.2mg 1.358mg Sesame
Lysine 0.135mg 0.569mg Sesame
Methionine 0.04mg 0.586mg Sesame
Phenylalanine 0.13mg 0.94mg Sesame
Valine 0.151mg 0.99mg Sesame
Histidine 0.057mg 0.522mg Sesame
Cholesterol 0mg 0mg
Trans Fat 0.003g g Sesame
Saturated Fat 0.226g 6.957g Oatmeal
Monounsaturated Fat 0.391g 18.759g Sesame
Polyunsaturated fat 0.426g 21.773g Sesame

Which food is preferable for your diet?

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

People also compare

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
27
Oatmeal
50
Sesame
Mineral Summary Score
44
Oatmeal
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
14%
Oatmeal
106%
Sesame
Carbohydrates
12%
Oatmeal
23%
Sesame
Fats
6%
Oatmeal
229%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 38mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 6.731g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.