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Porridge vs Sesame - In-Depth Nutrition Comparison

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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
:
7
Sesame
Contains less Sodium -45.5%
Contains more Iron +289%
Contains more Calcium +1020.7%
Contains more Potassium +2825%
Contains more Magnesium +6920%
Contains more Copper +10105%
Contains more Zinc +5861.5%
Contains more Phosphorus +4093.3%
Contains less Sodium -45.5%
Contains more Iron +289%
Contains more Calcium +1020.7%
Contains more Potassium +2825%
Contains more Magnesium +6920%
Contains more Copper +10105%
Contains more Zinc +5861.5%
Contains more Phosphorus +4093.3%

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 B5 +42%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +1338.2%
Contains more Vitamin B2 +888%
Contains more Vitamin B3 +768.3%
Contains more Vitamin B6 +5976.9%
Contains more Vitamin B5 +42%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +1338.2%
Contains more Vitamin B2 +888%
Contains more Vitamin B3 +768.3%
Contains more Vitamin B6 +5976.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Porridge
33
Sesame
Mineral Summary Score
13
Porridge
224
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 the food
Protein
9%
Porridge
106%
Sesame
Carbohydrates
11%
Porridge
23%
Sesame
Fats
1%
Porridge
229%
Sesame

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Sesame
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in glycemic index?
Sesame
Sesame is lower in glycemic index (difference - 16)
Which food contains less Sugars?
Porridge
Porridge contains less Sugars (difference - 0.27g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 6.924g)
Which food is cheaper?
Porridge
Porridge 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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Porridge Sesame Opinion
Calories 50 573 Sesame
Protein 1.44 17.73 Sesame
Fats 0.21 49.67 Sesame
Vitamin C 0 0
Carbs 10.52 23.45 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 14.55 Sesame
Calcium 87 975 Sesame
Potassium 16 468 Sesame
Magnesium 5 351 Sesame
Sugars 0.03 0.3 Sesame
Fiber 0.5 11.8 Sesame
Copper 0.04 4.082 Sesame
Zinc 0.13 7.75 Sesame
Starch
Phosphorus 15 629 Sesame
Sodium 6 11 Porridge
Vitamin A 0 9 Sesame
Vitamin E 0.02 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.055 0.791 Sesame
Vitamin B2 0.025 0.247 Sesame
Vitamin B3 0.52 4.515 Sesame
Vitamin B5 0.071 0.05 Porridge
Vitamin B6 0.013 0.79 Sesame
Vitamin B12 0 0
Vitamin K 0.1 0 Porridge
Folic acid (B9) 8 0 Porridge
Trans Fat
Saturated Fat 0.033 6.957 Porridge
Monounsaturated Fat 0.028 18.759 Sesame
Polyunsaturated fat 0.114 21.773 Sesame
Tryptophan 0.02 0.388 Sesame
Threonine 0.045 0.736 Sesame
Isoleucine 0.063 0.763 Sesame
Leucine 0.11 1.358 Sesame
Lysine 0.037 0.569 Sesame
Methionine 0.027 0.586 Sesame
Phenylalanine 0.078 0.94 Sesame
Valine 0.07 0.99 Sesame
Histidine 0.033 0.522 Sesame
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.