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Sesame vs. Oatmeal — In-Depth Nutrition Comparison

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What are the main differences between sesame and oatmeal?

  • Oatmeal has less copper, iron, calcium, manganese, phosphorus, magnesium, zinc, selenium, vitamin B1, and fiber than sesame.
  • Sesame's daily need coverage for copper is 446% higher.
  • Sesame has 14 times more magnesium than oatmeal. Sesame has 351mg of magnesium, while oatmeal has 26mg.

We used Seeds, sesame seeds, whole, dried and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Sesame vs Oatmeal 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +1118.8%
Contains more PotassiumPotassium +667.2%
Contains more IronIron +144.1%
Contains more CopperCopper +6084.8%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +716.9%
Contains less SodiumSodium -77.6%
Contains more ManganeseManganese +340.9%
Contains more SeleniumSelenium +588%

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B1Vitamin B1 +204.2%
Contains more Vitamin B2Vitamin B2 +14.9%
Contains more Vitamin B3Vitamin B3 +49.3%
Contains more Vitamin B6Vitamin B6 +172.4%
Contains more FolateFolate +120.5%
Contains more CholineCholine +444.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +534%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +648.1%
Contains more FatsFats +3552.2%
Contains more CarbsCarbs +100.9%
Contains more OtherOther +682.5%
Contains more WaterWater +1691.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +4697.7%
Contains more Poly. FatPolyunsaturated fat +5011%
Contains less Sat. FatSaturated fat -96.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Oatmeal
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins 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 Oatmeal DV% diff.
Copper 4.082mg 0.066mg 446%
Polyunsaturated fat 21.773g 0.426g 142%
Iron 14.55mg 5.96mg 107%
Calcium 975mg 80mg 90%
Manganese 2.46mg 0.558mg 83%
Phosphorus 629mg 77mg 79%
Magnesium 351mg 26mg 77%
Fats 49.67g 1.36g 74%
Zinc 7.75mg 0.62mg 65%
Selenium 34.4µg 5µg 53%
Monounsaturated fat 18.759g 0.391g 46%
Vitamin B1 0.791mg 0.26mg 44%
Fiber 11.8g 1.7g 40%
Vitamin B6 0.79mg 0.29mg 38%
Saturated fat 6.957g 0.226g 31%
Protein 17.73g 2.37g 31%
Calories 573kcal 68kcal 25%
Vitamin A 0µg 130µg 14%
Folate 97µg 44µg 13%
Potassium 468mg 61mg 12%
Vitamin B3 4.515mg 3.025mg 9%
Vitamin B5 0.05mg 0.317mg 5%
Choline 25.6mg 4.7mg 4%
Starch 10.37g 4%
Carbs 23.45g 11.67g 4%
Sodium 11mg 49mg 2%
Vitamin B2 0.247mg 0.215mg 2%
Vitamin E 0.25mg 0.07mg 1%
Net carbs 11.65g 9.97g N/A
Sugar 0.3g 0.46g N/A
Vitamin K 0µg 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.388mg 0.04mg 0%
Threonine 0.736mg 0.083mg 0%
Isoleucine 0.763mg 0.105mg 0%
Leucine 1.358mg 0.2mg 0%
Lysine 0.569mg 0.135mg 0%
Methionine 0.586mg 0.04mg 0%
Phenylalanine 0.94mg 0.13mg 0%
Valine 0.99mg 0.151mg 0%
Histidine 0.522mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
47%
Sesame
26%
Oatmeal
Minerals Daily Need Coverage Score
348%
Sesame
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 38mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 6.731g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.