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Sesame vs Groat - In-Depth Nutrition Comparison

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Summary of differences between Sesame and Groat

  • The amount of Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Zinc, Vitamin B1, Selenium, and Vitamin B6 in Sesame is higher than in Groat.
  • Sesame covers your daily need of Copper 437% more than Groat.
  • Sesame contains 139 times more Calcium than Groat. While Sesame contains 975mg of Calcium, Groat contains only 7mg.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Buckwheat groats, roasted, cooked.

Infographic

Sesame vs Groat 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
Groat
Contains more Calcium +13828.6%
Contains more Iron +1718.8%
Contains more Magnesium +588.2%
Contains more Phosphorus +798.6%
Contains more Potassium +431.8%
Contains more Zinc +1170.5%
Contains more Copper +2695.9%
Contains less Sodium -63.6%
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% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +13828.6%
Contains more Iron +1718.8%
Contains more Magnesium +588.2%
Contains more Phosphorus +798.6%
Contains more Potassium +431.8%
Contains more Zinc +1170.5%
Contains more Copper +2695.9%
Contains less Sodium -63.6%

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
7
:
2
Groat
Contains more Vitamin A +∞%
Contains more Vitamin E +177.8%
Contains more Vitamin B1 +1877.5%
Contains more Vitamin B2 +533.3%
Contains more Vitamin B3 +380.3%
Contains more Vitamin B6 +926%
Contains more Folate +592.9%
Contains more Vitamin B5 +618%
Contains more Vitamin K +∞%
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 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +177.8%
Contains more Vitamin B1 +1877.5%
Contains more Vitamin B2 +533.3%
Contains more Vitamin B3 +380.3%
Contains more Vitamin B6 +926%
Contains more Folate +592.9%
Contains more Vitamin B5 +618%
Contains more Vitamin K +∞%

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 Groat
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sesame Groat Opinion
Net carbs 11.65g 17.24g Groat
Protein 17.73g 3.38g Sesame
Fats 49.67g 0.62g Sesame
Carbs 23.45g 19.94g Sesame
Calories 573kcal 92kcal Sesame
Starch g g
Fructose g 0.1g Groat
Sugar 0.3g 0.9g Sesame
Fiber 11.8g 2.7g Sesame
Calcium 975mg 7mg Sesame
Iron 14.55mg 0.8mg Sesame
Magnesium 351mg 51mg Sesame
Phosphorus 629mg 70mg Sesame
Potassium 468mg 88mg Sesame
Sodium 11mg 4mg Groat
Zinc 7.75mg 0.61mg Sesame
Copper 4.082mg 0.146mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.09mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 0.04mg Sesame
Vitamin B2 0.247mg 0.039mg Sesame
Vitamin B3 4.515mg 0.94mg Sesame
Vitamin B5 0.05mg 0.359mg Groat
Vitamin B6 0.79mg 0.077mg Sesame
Folate 97µg 14µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg 1.9µg Groat
Tryptophan 0.388mg 0.049mg Sesame
Threonine 0.736mg 0.129mg Sesame
Isoleucine 0.763mg 0.127mg Sesame
Leucine 1.358mg 0.212mg Sesame
Lysine 0.569mg 0.172mg Sesame
Methionine 0.586mg 0.044mg Sesame
Phenylalanine 0.94mg 0.133mg Sesame
Valine 0.99mg 0.173mg Sesame
Histidine 0.522mg 0.079mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.957g 0.134g Groat
Monounsaturated Fat 18.759g 0.188g Sesame
Polyunsaturated fat 21.773g 0.188g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Groat
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
8
Groat
Mineral Summary Score
372
Sesame
22
Groat

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
20%
Groat
Carbohydrates
23%
Sesame
20%
Groat
Fats
229%
Sesame
3%
Groat

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.6g)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 6.823g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 45)
Which food is cheaper?
Groat
Groat is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.