Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Oats
  5. Compare
  6. Oats vs. Sesame

Oats vs. Sesame — In-Depth Nutrition Comparison

Compare

Differences between oats and sesame

  • Oats have more manganese and vitamin B5, while sesame has more copper, iron, calcium, vitamin B6, magnesium, zinc, and vitamin B3.
  • Sesame's daily need coverage for copper is 384% higher.
  • Sesame contains 27 times less vitamin B5 than oats. Oats contain 1.349mg of vitamin B5, while sesame contains 0.05mg.
  • The amount of saturated fat in oats is lower.

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

Infographic

Oats 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.
Oats
Oats
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Sesame
Sesame
7
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 less SodiumSodium -81.8%
Contains more ManganeseManganese +99.8%
Contains more MagnesiumMagnesium +98.3%
Contains more CalciumCalcium +1705.6%
Contains more IronIron +208.3%
Contains more CopperCopper +552.1%
Contains more ZincZinc +95.2%
Contains more PhosphorusPhosphorus +20.3%
~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.
Oats
Oats
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Sesame
Sesame
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin B5Vitamin B5 +2598%
Contains more Vitamin B2Vitamin B2 +77.7%
Contains more Vitamin B3Vitamin B3 +369.8%
Contains more Vitamin B6Vitamin B6 +563.9%
Contains more FolateFolate +73.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.791mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Oats Sesame DV% diff.
Copper 0.626mg 4.082mg 384%
Polyunsaturated fat 2.535g 21.773g 128%
Iron 4.72mg 14.55mg 123%
Manganese 4.916mg 2.46mg 107%
Calcium 54mg 975mg 92%
Fats 6.9g 49.67g 66%
Selenium 34.4µg 63%
Vitamin B6 0.119mg 0.79mg 52%
Magnesium 177mg 351mg 41%
Monounsaturated fat 2.178g 18.759g 41%
Zinc 3.97mg 7.75mg 34%
Saturated fat 1.217g 6.957g 26%
Vitamin B5 1.349mg 0.05mg 26%
Vitamin B3 0.961mg 4.515mg 22%
Phosphorus 523mg 629mg 15%
Carbs 66.27g 23.45g 14%
Folate 56µg 97µg 10%
Calories 389kcal 573kcal 9%
Vitamin B2 0.139mg 0.247mg 8%
Choline 25.6mg 5%
Fiber 10.6g 11.8g 5%
Vitamin B1 0.763mg 0.791mg 2%
Protein 16.89g 17.73g 2%
Vitamin E 0.25mg 2%
Potassium 429mg 468mg 1%
Net carbs 55.67g 11.65g N/A
Sugar 0.3g N/A
Sodium 2mg 11mg 0%
Tryptophan 0.234mg 0.388mg 0%
Threonine 0.575mg 0.736mg 0%
Isoleucine 0.694mg 0.763mg 0%
Leucine 1.284mg 1.358mg 0%
Lysine 0.701mg 0.569mg 0%
Methionine 0.312mg 0.586mg 0%
Phenylalanine 0.895mg 0.94mg 0%
Valine 0.937mg 0.99mg 0%
Histidine 0.405mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Sesame
Sesame
3
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 CarbsCarbs +182.6%
Contains more WaterWater +75.3%
Contains more FatsFats +619.9%
Contains more OtherOther +159.3%
~equal in Protein ~17.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 -82.5%
Contains more Mono. FatMonounsaturated fat +761.3%
Contains more Poly. FatPolyunsaturated fat +758.9%

People also compare

Oats
Oats vs Wheat
Wheat
Oats
Oats vs Arborio rice
Arborio rice
Oats
Oats vs Glutinous rice
Glutinous rice
Sesame
Sesame vs Chia seeds
Chia seeds
Sesame
Sesame vs Safflower
Safflower
Sesame
Sesame vs Sunflower seeds
Sunflower seeds

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.