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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.
  • 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).

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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 Potassium +345.7%
Contains more Magnesium +1747.4%
Contains more Copper +2879.6%
Contains more Phosphorus +716.9%
Contains less Sodium -98.6%
Contains more Iron +134.1%
Equal in Zinc - 7.6
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Contains more Calcium +9650%
Contains more Potassium +345.7%
Contains more Magnesium +1747.4%
Contains more Copper +2879.6%
Contains more Phosphorus +716.9%
Contains less Sodium -98.6%
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 C +∞%
Contains more Vitamin A +30922.2%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +212.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +30922.2%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Cereal
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 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.

All nutrients comparison - raw data values

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

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.