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Sesame vs. Oat — In-Depth Nutrition Comparison

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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
8
:
2
Oat
Contains more Calcium +1705.6%
Contains more Iron +208.3%
Contains more Magnesium +98.3%
Contains more Phosphorus +20.3%
Contains more Zinc +95.2%
Contains more Copper +552.1%
Contains less Sodium -81.8%
Contains more Manganese +99.8%
Equal in Potassium - 429
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +1705.6%
Contains more Iron +208.3%
Contains more Magnesium +98.3%
Contains more Phosphorus +20.3%
Contains more Zinc +95.2%
Contains more Copper +552.1%
Contains less Sodium -81.8%
Contains more Manganese +99.8%
Equal in Potassium - 429

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
8
:
1
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +369.8%
Contains more Vitamin B6 +563.9%
Contains more Folate +73.2%
Contains more Vitamin B5 +2598%
Equal in Vitamin B1 - 0.763
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +369.8%
Contains more Vitamin B6 +563.9%
Contains more Folate +73.2%
Contains more Vitamin B5 +2598%
Equal in Vitamin B1 - 0.763

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
3
:
2
Oat
Contains more Fats +619.9%
Contains more Other +159.3%
Contains more Carbs +182.6%
Contains more Water +75.3%
Equal in Protein - 16.89
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
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 Fats +619.9%
Contains more Other +159.3%
Contains more Carbs +182.6%
Contains more Water +75.3%
Equal in Protein - 16.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
:
1
Oat
Contains more Monounsaturated Fat +761.3%
Contains more Polyunsaturated fat +758.9%
Contains less Saturated Fat -82.5%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +761.3%
Contains more Polyunsaturated fat +758.9%
Contains less Saturated 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
Net carbs 11.65g 55.67g Oat
Protein 17.73g 16.89g Sesame
Fats 49.67g 6.9g Sesame
Carbs 23.45g 66.27g Oat
Calories 573kcal 389kcal Sesame
Sugar 0.3g Oat
Fiber 11.8g 10.6g Sesame
Calcium 975mg 54mg Sesame
Iron 14.55mg 4.72mg Sesame
Magnesium 351mg 177mg Sesame
Phosphorus 629mg 523mg Sesame
Potassium 468mg 429mg Sesame
Sodium 11mg 2mg Oat
Zinc 7.75mg 3.97mg Sesame
Copper 4.082mg 0.626mg Sesame
Manganese 2.46mg 4.916mg Oat
Selenium 34.4µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 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
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
Saturated Fat 6.957g 1.217g Oat
Monounsaturated Fat 18.759g 2.178g Sesame
Polyunsaturated fat 21.773g 2.535g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Sesame
33%
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.