Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sesame
  5. Compare
  6. Sesame vs. Oat

Sesame vs. Oat — In-Depth Nutrition Comparison

Compare

Differences between Sesame and Oat

  • Sesame has more Copper, Iron, Calcium, Vitamin B6, Magnesium, Zinc, and Vitamin B3, while Oat has more Manganese, and Vitamin B5.
  • Sesame's daily need coverage for Copper is 384% higher.
  • Oat contains 18 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Oat contains 54mg.
  • The amount of Saturated Fat in Oat is lower.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Oats.

Infographic

Sesame vs Oat 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
7
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%
Oat
Oat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more MagnesiumMagnesium +98.3%
Contains more CalciumCalcium +1705.6%
Contains more IronIron +208.3%
Contains more CopperCopper +552.1%
Contains more ZincZinc +95.2%
Contains more PhosphorusPhosphorus +20.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +99.8%
~equal in Potassium ~429mg

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
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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Oat
Oat
1
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +77.7%
Contains more Vitamin B3Vitamin B3 +369.8%
Contains more Vitamin B6Vitamin B6 +563.9%
Contains more FolateFolate +73.2%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +2598%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.763mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
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
Oat
Oat
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more FatsFats +619.9%
Contains more OtherOther +159.3%
Contains more CarbsCarbs +182.6%
Contains more WaterWater +75.3%
~equal in Protein ~16.89g

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
Oat
Oat
1
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated Fat +761.3%
Contains more Poly. FatPolyunsaturated fat +758.9%
Contains less Sat. FatSaturated Fat -82.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Oat
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar 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 Oat Opinion
Calories 573kcal 389kcal Sesame
Protein 17.73g 16.89g Sesame
Fats 49.67g 6.9g Sesame
Net carbs 11.65g 55.67g Oat
Carbs 23.45g 66.27g Oat
Magnesium 351mg 177mg Sesame
Calcium 975mg 54mg Sesame
Potassium 468mg 429mg Sesame
Iron 14.55mg 4.72mg Sesame
Sugar 0.3g Oat
Fiber 11.8g 10.6g Sesame
Copper 4.082mg 0.626mg Sesame
Zinc 7.75mg 3.97mg Sesame
Phosphorus 629mg 523mg Sesame
Sodium 11mg 2mg Oat
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg Sesame
Manganese 2.46mg 4.916mg Oat
Selenium 34.4µg Sesame
Vitamin B1 0.791mg 0.763mg Sesame
Vitamin B2 0.247mg 0.139mg Sesame
Vitamin B3 4.515mg 0.961mg Sesame
Vitamin B5 0.05mg 1.349mg Oat
Vitamin B6 0.79mg 0.119mg Sesame
Folate 97µg 56µg Sesame
Choline 25.6mg Sesame
Saturated Fat 6.957g 1.217g Oat
Monounsaturated Fat 18.759g 2.178g Sesame
Polyunsaturated fat 21.773g 2.535g Sesame
Tryptophan 0.388mg 0.234mg Sesame
Threonine 0.736mg 0.575mg Sesame
Isoleucine 0.763mg 0.694mg Sesame
Leucine 1.358mg 1.284mg Sesame
Lysine 0.569mg 0.701mg Oat
Methionine 0.586mg 0.312mg Sesame
Phenylalanine 0.94mg 0.895mg Sesame
Valine 0.99mg 0.937mg Sesame
Histidine 0.522mg 0.405mg Sesame

Which food is preferable for your diet?

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

People also compare

Sesame
Sesame vs Chia seeds
Chia seeds
Sesame
Sesame vs Safflower
Safflower
Sesame
Sesame vs Sunflower seeds
Sunflower seeds
Oat
Oat vs Wheat
Wheat
Oat
Oat vs Arborio rice
Arborio rice
Oat
Oat vs Glutinous rice
Glutinous rice

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
30%
Oat
Minerals Daily Need Coverage Score
348%
Sesame
154%
Oat

Comparison summary

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 Sugar?
Oat
Oat is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 5.74g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 59)
Which food is cheaper?
Oat
Oat is cheaper (difference - $3.4)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.