Sesame vs. Cereal — In-Depth Nutrition Comparison

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Differences between sesame and cereal

Sesame has more copper, calcium, magnesium, phosphorus, and manganese, while cereal has more vitamin B1, vitamin B6, vitamin B2, iron, and vitamin B3.
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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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.

Sesame

Cereal

Contains more MagnesiumMagnesium	+1747.4%
Contains more CalciumCalcium	+9650%
Contains more PotassiumPotassium	+345.7%
Contains more CopperCopper	+2879.6%
Contains more PhosphorusPhosphorus	+716.9%
Contains less SodiumSodium	-98.6%
Contains more ManganeseManganese	+211.4%
Contains more SeleniumSelenium	+446%

Contains more IronIron

+134.1%

~equal in Zinc ~7.6mg

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.

Sesame

Cereal

Contains more Vitamin EVitamin E	+212.5%
Contains more FolateFolate	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+694.9%
Contains more Vitamin B2Vitamin B2	+1466.8%
Contains more Vitamin B3Vitamin B3	+556%
Contains more Vitamin B5Vitamin B5	+352%
Contains more Vitamin B6Vitamin B6	+657.7%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.791mg	6.288mg	458%
Copper	4.082mg	0.137mg	438%
Vitamin B6	0.79mg	5.986mg	400%
Vitamin B2	0.247mg	3.87mg	279%
Iron	14.55mg	34.06mg	244%
Vitamin B3	4.515mg	29.62mg	157%
Polyunsaturated fat	21.773g	0.354g	143%
Calcium	975mg	10mg	97%
Vitamin A	0µg	814µg	90%
Magnesium	351mg	19mg	79%
Phosphorus	629mg	77mg	79%
Fats	49.67g	1.08g	75%
Manganese	2.46mg	0.79mg	73%
Selenium	34.4µg	6.3µg	51%
Monounsaturated fat	18.759g	0.204g	46%
Vitamin C	0mg	38.5mg	43%
Fiber	11.8g	1.4g	42%
Sodium	11mg	795mg	34%
Saturated fat	6.957g	0.26g	30%
Folate	97µg		24%
Protein	17.73g	6.06g	23%
Carbs	23.45g	86.85g	21%
Potassium	468mg	105mg	11%
Calories	573kcal	378kcal	10%
Choline	25.6mg		5%
Vitamin B5	0.05mg	0.226mg	4%
Zinc	7.75mg	7.6mg	1%
Vitamin E	0.25mg	0.08mg	1%
Protein per 100 calories	3.1g	1.6g	N/A
Calories per 10 g protein	323kcal	624kcal	N/A
Weight per 100 calories	17g	26g	N/A
Unsaturated / Saturated Fat ratio	5.8	2.1	N/A
Net carbs	11.65g	85.45g	N/A
Sugar	0.3g	10.35g	N/A
Tryptophan	0.388mg	0.066mg	0%
Threonine	0.736mg	0.241mg	0%
Isoleucine	0.763mg	0.26mg	0%
Leucine	1.358mg	0.767mg	0%
Lysine	0.569mg	0.113mg	0%
Methionine	0.586mg	0.13mg	0%
Phenylalanine	0.94mg	0.365mg	0%
Valine	0.99mg	0.344mg	0%
Histidine	0.522mg	0.162mg	0%
Fructose		0.26g	0%