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  6. Sesame vs. Porridge

Sesame vs. Porridge — In-Depth Nutrition Comparison

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What are the main differences between Sesame and Porridge?

  • Porridge has less Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Vitamin B1, Vitamin B6, and Selenium than Sesame.
  • Sesame's daily need coverage for Copper is 449% higher.

We used Seeds, sesame seeds, whole, dried and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

Infographic

Sesame vs Porridge 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
9
:
1
Porridge
Porridge
Contains more Calcium +1020.7%
Contains more Iron +289%
Contains more Magnesium +6920%
Contains more Phosphorus +4093.3%
Contains more Potassium +2825%
Contains more Zinc +5861.5%
Contains more Copper +10105%
Contains more Manganese +∞%
Contains more Selenium +1128.6%
Contains less Sodium -45.5%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Calcium +1020.7%
Contains more Iron +289%
Contains more Magnesium +6920%
Contains more Phosphorus +4093.3%
Contains more Potassium +2825%
Contains more Zinc +5861.5%
Contains more Copper +10105%
Contains more Manganese +∞%
Contains more Selenium +1128.6%
Contains less Sodium -45.5%

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
:
2
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +1338.2%
Contains more Vitamin B2 +888%
Contains more Vitamin B3 +768.3%
Contains more Vitamin B6 +5976.9%
Contains more Folate +708.3%
Contains more Vitamin B5 +42%
Contains more Vitamin K +∞%
Sesame
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%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +1338.2%
Contains more Vitamin B2 +888%
Contains more Vitamin B3 +768.3%
Contains more Vitamin B6 +5976.9%
Contains more Folate +708.3%
Contains more Vitamin B5 +42%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Porridge
Porridge
Contains more Protein +1131.3%
Contains more Fats +23552.4%
Contains more Carbs +122.9%
Contains more Other +1927.3%
Contains more Water +1768%
Sesame
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
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +1131.3%
Contains more Fats +23552.4%
Contains more Carbs +122.9%
Contains more Other +1927.3%
Contains more Water +1768%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +66896.4%
Contains more Polyunsaturated fat +18999.1%
Contains less Saturated Fat -99.5%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +66896.4%
Contains more Polyunsaturated fat +18999.1%
Contains less Saturated Fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Porridge
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 Porridge Opinion
Net carbs 11.65g 10.02g Sesame
Protein 17.73g 1.44g Sesame
Fats 49.67g 0.21g Sesame
Carbs 23.45g 10.52g Sesame
Calories 573kcal 50kcal Sesame
Sugar 0.3g 0.03g Porridge
Fiber 11.8g 0.5g Sesame
Calcium 975mg 87mg Sesame
Iron 14.55mg 3.74mg Sesame
Magnesium 351mg 5mg Sesame
Phosphorus 629mg 15mg Sesame
Potassium 468mg 16mg Sesame
Sodium 11mg 6mg Porridge
Zinc 7.75mg 0.13mg Sesame
Copper 4.082mg 0.04mg Sesame
Manganese 2.46mg 0mg Sesame
Selenium 34.4µg 2.8µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.02mg Sesame
Vitamin B1 0.791mg 0.055mg Sesame
Vitamin B2 0.247mg 0.025mg Sesame
Vitamin B3 4.515mg 0.52mg Sesame
Vitamin B5 0.05mg 0.071mg Porridge
Vitamin B6 0.79mg 0.013mg Sesame
Folate 97µg 12µg Sesame
Vitamin K 0µg 0.1µg Porridge
Tryptophan 0.388mg 0.02mg Sesame
Threonine 0.736mg 0.045mg Sesame
Isoleucine 0.763mg 0.063mg Sesame
Leucine 1.358mg 0.11mg Sesame
Lysine 0.569mg 0.037mg Sesame
Methionine 0.586mg 0.027mg Sesame
Phenylalanine 0.94mg 0.078mg Sesame
Valine 0.99mg 0.07mg Sesame
Histidine 0.522mg 0.033mg Sesame
Saturated Fat 6.957g 0.033g Porridge
Monounsaturated Fat 18.759g 0.028g Sesame
Polyunsaturated fat 21.773g 0.114g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
348%
Sesame
21%
Porridge

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?
Porridge
Porridge is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 6.924g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 66)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.