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Sesame vs Cereal - In-Depth Nutrition Comparison

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Differences between Sesame and Cereal

  • Sesame has more Copper, Calcium, Magnesium, and Phosphorus, while Cereal has more Vitamin B1, Vitamin B6, Vitamin B2, Iron, Vitamin B3, and Vitamin A RAE.
  • Cereal's daily need coverage for Vitamin B1 is 458% higher.
  • Cereal contains 98 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Cereal contains 10mg.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Sesame vs Cereal infographic
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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
Sesame
7
:
1
Cereal
Contains more Calcium +9650%
Contains more Magnesium +1747.4%
Contains more Phosphorus +716.9%
Contains more Potassium +345.7%
Contains less Sodium -98.6%
Contains more Copper +2879.6%
Contains more Iron +134.1%
Equal in Zinc - 7.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +9650%
Contains more Magnesium +1747.4%
Contains more Phosphorus +716.9%
Contains more Potassium +345.7%
Contains less Sodium -98.6%
Contains more Copper +2879.6%
Contains more Iron +134.1%
Equal in Zinc - 7.6

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
Sesame
4
:
7
Cereal
Contains more Vitamin E +212.5%
Contains more Vitamin A +30922.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +694.9%
Contains more Vitamin B2 +1466.8%
Contains more Vitamin B3 +556%
Contains more Vitamin B5 +352%
Contains more Vitamin B6 +657.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +212.5%
Contains more Vitamin A +30922.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +694.9%
Contains more Vitamin B2 +1466.8%
Contains more Vitamin B3 +556%
Contains more Vitamin B5 +352%
Contains more Vitamin B6 +657.7%

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

All nutrients comparison - raw data values

Nutrient Sesame Cereal Opinion
Net carbs 11.65g 85.45g Cereal
Protein 17.73g 6.06g Sesame
Fats 49.67g 1.08g Sesame
Carbs 23.45g 86.85g Cereal
Calories 573kcal 378kcal Sesame
Starch g g
Fructose g 0.26g Cereal
Sugar 0.3g 10.35g Sesame
Fiber 11.8g 1.4g Sesame
Calcium 975mg 10mg Sesame
Iron 14.55mg 34.06mg Cereal
Magnesium 351mg 19mg Sesame
Phosphorus 629mg 77mg Sesame
Potassium 468mg 105mg Sesame
Sodium 11mg 795mg Sesame
Zinc 7.75mg 7.6mg Sesame
Copper 4.082mg 0.137mg Sesame
Vitamin A 9IU 2792IU Cereal
Vitamin E 0.25mg 0.08mg Sesame
Vitamin D 0IU IU Sesame
Vitamin D 0µg µg Sesame
Vitamin C 0mg 38.5mg Cereal
Vitamin B1 0.791mg 6.288mg Cereal
Vitamin B2 0.247mg 3.87mg Cereal
Vitamin B3 4.515mg 29.62mg Cereal
Vitamin B5 0.05mg 0.226mg Cereal
Vitamin B6 0.79mg 5.986mg Cereal
Folate 97µg µg Sesame
Vitamin B12 0µg µg Sesame
Vitamin K 0µg 0µg
Tryptophan 0.388mg 0.066mg Sesame
Threonine 0.736mg 0.241mg Sesame
Isoleucine 0.763mg 0.26mg Sesame
Leucine 1.358mg 0.767mg Sesame
Lysine 0.569mg 0.113mg Sesame
Methionine 0.586mg 0.13mg Sesame
Phenylalanine 0.94mg 0.365mg Sesame
Valine 0.99mg 0.344mg Sesame
Histidine 0.522mg 0.162mg Sesame
Cholesterol 0mg mg Cereal
Trans Fat g g
Saturated Fat 6.957g 0.26g Cereal
Monounsaturated Fat 18.759g 0.204g Sesame
Polyunsaturated fat 21.773g 0.354g Sesame

Which food is preferable for your diet?

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

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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
50
Sesame
393
Cereal
Mineral Summary Score
372
Sesame
212
Cereal

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
106%
Sesame
36%
Cereal
Carbohydrates
23%
Sesame
87%
Cereal
Fats
229%
Sesame
5%
Cereal

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 10.05g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 784mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 6.697g)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 69)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $4)
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. 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.