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  6. Sesame vs. Oatmeal

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
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
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
Sesame
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
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 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

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%
Protein 17.73g 2.37g 31%
Saturated fat 6.957g 0.226g 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%
Carbs 23.45g 11.67g 4%
Starch 10.37g 4%
Choline 25.6mg 4.7mg 4%
Sodium 11mg 49mg 2%
Vitamin B2 0.247mg 0.215mg 2%
Vitamin E 0.25mg 0.07mg 1%
Protein per 100 calories 3.1g 3.5g N/A
Calories per 10 g protein 323kcal 287kcal N/A
Weight per 100 calories 17g 147g N/A
Unsaturated / Saturated Fat ratio 5.8 3.6 N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
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
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%

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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.