Sesame vs. Groat — In-Depth Nutrition Comparison

Compare

Differences between sesame and groat

Groat contains less copper, iron, calcium, vitamin B1, manganese, zinc, selenium, vitamin B6, and phosphorus than sesame.
Sesame's daily need coverage for copper is 331% higher.
Groat contains 54 times less calcium than sesame. Sesame contains 975mg of calcium, while groat contains 18mg.
The amount of saturated fat in groat is lower.

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

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.

Sesame

Groat

Contains more MagnesiumMagnesium	+51.9%
Contains more CalciumCalcium	+5316.7%
Contains more IronIron	+561.4%
Contains more CopperCopper	+271.1%
Contains more ZincZinc	+222.9%
Contains more PhosphorusPhosphorus	+81.3%
Contains more ManganeseManganese	+89.2%
Contains more SeleniumSelenium	+314.5%

Contains less SodiumSodium

-90.9%

~equal in Potassium ~460mg

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

Groat

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+683.2%
Contains more Vitamin B6Vitamin B6	+276.2%
Contains more FolateFolate	+223.3%

Contains more Vitamin B2Vitamin B2	+72.1%
Contains more Vitamin B3Vitamin B3	+55.5%
Contains more Vitamin B5Vitamin B5	+2366%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	4.082mg	1.1mg	331%
Iron	14.55mg	2.2mg	154%
Polyunsaturated fat	21.773g	1.039g	138%
Calcium	975mg	18mg	96%
Fats	49.67g	3.4g	71%
Vitamin B1	0.791mg	0.101mg	58%
Manganese	2.46mg	1.3mg	50%
Zinc	7.75mg	2.4mg	49%
Selenium	34.4µg	8.3µg	47%
Vitamin B6	0.79mg	0.21mg	45%
Monounsaturated fat	18.759g	1.04g	44%
Phosphorus	629mg	347mg	40%
Magnesium	351mg	231mg	29%
Saturated fat	6.957g	0.741g	28%
Vitamin B5	0.05mg	1.233mg	24%
Folate	97µg	30µg	17%
Carbs	23.45g	71.5g	16%
Vitamin B3	4.515mg	7.02mg	16%
Vitamin B2	0.247mg	0.425mg	14%
Calories	573kcal	343kcal	12%
Protein	17.73g	13.25g	9%
Fiber	11.8g	10g	7%
Choline	25.6mg		5%
Vitamin E	0.25mg		2%
Protein per 100 calories	3.1g	3.9g	N/A
Calories per 10 g protein	323kcal	259kcal	N/A
Weight per 100 calories	17g	29g	N/A
Unsaturated / Saturated Fat ratio	5.8	2.8	N/A
Net carbs	11.65g	61.5g	N/A
Potassium	468mg	460mg	0%
Sugar	0.3g		N/A
Sodium	11mg	1mg	0%
Tryptophan	0.388mg	0.192mg	0%
Threonine	0.736mg	0.506mg	0%
Isoleucine	0.763mg	0.498mg	0%
Leucine	1.358mg	0.832mg	0%
Lysine	0.569mg	0.672mg	0%
Methionine	0.586mg	0.172mg	0%
Phenylalanine	0.94mg	0.52mg	0%
Valine	0.99mg	0.678mg	0%
Histidine	0.522mg	0.309mg	0%