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.
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
348%
45%
Comparison summary
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Sesame contains less Sodium (difference - 38mg)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame is relatively richer in vitamins
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 6.731g)
Which food is lower in glycemic index?
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal is cheaper (difference - $4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)