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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
1
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%
Equal in Potassium - 429
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
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%
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" chart 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
Sugar 0.3g g 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
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg µg 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
Cholesterol 0mg 0mg
Trans Fat g g
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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
33
Oat
Mineral Summary Score
372
Sesame
112
Oat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
101%
Oat
Carbohydrates
23%
Sesame
66%
Oat
Fats
229%
Sesame
32%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.