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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.

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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 Iron +1718.8%
Contains more Calcium +13828.6%
Contains more Potassium +431.8%
Contains more Magnesium +588.2%
Contains more Copper +2695.9%
Contains more Zinc +1170.5%
Contains more Phosphorus +798.6%
Contains less Sodium -63.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +1718.8%
Contains more Calcium +13828.6%
Contains more Potassium +431.8%
Contains more Magnesium +588.2%
Contains more Copper +2695.9%
Contains more Zinc +1170.5%
Contains more Phosphorus +798.6%
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 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 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Groat
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 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)

All nutrients comparison - raw data values

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

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.