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Sesame vs Porridge - In-Depth Nutrition Comparison

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What are the main differences between Sesame and Porridge?

  • Sesame is richer in Copper, Iron, Calcium, Phosphorus, Magnesium, Zinc, Vitamin B1, Vitamin B6 and Selenium, yet Porridge is richer in Manganese.
  • Sesame's daily need coverage for Copper is 449% higher.
  • Sesame has 70 times more Magnesium than Porridge. Sesame has 351mg of Magnesium, while Porridge has 5mg.

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

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Sesame vs Porridge 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
:
Contains more Iron +289%
Contains more Calcium +1020.7%
Contains more Potassium +2825%
Contains more Magnesium +6920%
Contains more Copper +10105%
Contains more Zinc +5861.5%
Contains more Phosphorus +4093.3%
Contains less Sodium -45.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Iron +289%
Contains more Calcium +1020.7%
Contains more Potassium +2825%
Contains more Magnesium +6920%
Contains more Copper +10105%
Contains more Zinc +5861.5%
Contains more Phosphorus +4093.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
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 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
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 +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
50
Sesame
4
Porridge
Mineral Summary Score
372
Sesame
24
Porridge

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 the food
Protein
106%
Sesame
9%
Porridge
Carbohydrates
23%
Sesame
11%
Porridge
Fats
229%
Sesame
1%
Porridge

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Porridge
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sesame Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Porridge
Porridge contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sesame Porridge Opinion
Calories 573 50 Sesame
Protein 17.73 1.44 Sesame
Fats 49.67 0.21 Sesame
Vitamin C 0 0
Carbs 23.45 10.52 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 3.74 Sesame
Calcium 975 87 Sesame
Potassium 468 16 Sesame
Magnesium 351 5 Sesame
Sugars 0.3 0.03 Porridge
Fiber 11.8 0.5 Sesame
Copper 4.082 0.04 Sesame
Zinc 7.75 0.13 Sesame
Starch
Phosphorus 629 15 Sesame
Sodium 11 6 Porridge
Vitamin A 9 0 Sesame
Vitamin E 0.25 0.02 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.055 Sesame
Vitamin B2 0.247 0.025 Sesame
Vitamin B3 4.515 0.52 Sesame
Vitamin B5 0.05 0.071 Porridge
Vitamin B6 0.79 0.013 Sesame
Vitamin B12 0 0
Vitamin K 0 0.1 Porridge
Folate 97 12 Sesame
Trans Fat
Saturated Fat 6.957 0.033 Porridge
Monounsaturated Fat 18.759 0.028 Sesame
Polyunsaturated fat 21.773 0.114 Sesame
Tryptophan 0.388 0.02 Sesame
Threonine 0.736 0.045 Sesame
Isoleucine 0.763 0.063 Sesame
Leucine 1.358 0.11 Sesame
Lysine 0.569 0.037 Sesame
Methionine 0.586 0.027 Sesame
Phenylalanine 0.94 0.078 Sesame
Valine 0.99 0.07 Sesame
Histidine 0.522 0.033 Sesame
Fructose

References

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