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  6. Oat vs. Sesame

Oat vs. Sesame — In-Depth Nutrition Comparison

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Differences between Oat and Sesame

  • Oat has 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 Oat. Oat contains 1.349mg of Vitamin B5, while Sesame contains 0.05mg.
  • The amount of Saturated Fat in Oat is lower.

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

Infographic

Oat 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.
Oat
Oat
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.
Oat
Oat
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
7
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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin B5Vitamin B5 +2598%
Contains more Vitamin AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B1 ~0.791mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
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
Oat
Oat
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Sesame
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Oat
47%
Sesame
Minerals Daily Need Coverage Score
154%
Oat
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 5.74g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 59)
Which food is cheaper?
Oat
Oat is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oat - 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.