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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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +6920%
Contains more CalciumCalcium +1020.7%
Contains more PotassiumPotassium +2825%
Contains more IronIron +289%
Contains more CopperCopper +10105%
Contains more ZincZinc +5861.5%
Contains more PhosphorusPhosphorus +4093.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1128.6%
Contains less SodiumSodium -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
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +1338.2%
Contains more Vitamin B2Vitamin B2 +888%
Contains more Vitamin B3Vitamin B3 +768.3%
Contains more Vitamin B6Vitamin B6 +5976.9%
Contains more FolateFolate +708.3%
Contains more Vitamin B5Vitamin B5 +42%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Porridge DV% diff.
Copper 4.082mg 0.04mg 449%
Polyunsaturated fat 21.773g 0.114g 144%
Iron 14.55mg 3.74mg 135%
Manganese 2.46mg 0mg 107%
Calcium 975mg 87mg 89%
Phosphorus 629mg 15mg 88%
Magnesium 351mg 5mg 82%
Fats 49.67g 0.21g 76%
Zinc 7.75mg 0.13mg 69%
Vitamin B1 0.791mg 0.055mg 61%
Vitamin B6 0.79mg 0.013mg 60%
Selenium 34.4µg 2.8µg 57%
Monounsaturated fat 18.759g 0.028g 47%
Fiber 11.8g 0.5g 45%
Protein 17.73g 1.44g 33%
Saturated fat 6.957g 0.033g 31%
Calories 573kcal 50kcal 26%
Vitamin B3 4.515mg 0.52mg 25%
Folate 97µg 12µg 21%
Vitamin B2 0.247mg 0.025mg 17%
Potassium 468mg 16mg 13%
Choline 25.6mg 5%
Carbs 23.45g 10.52g 4%
Vitamin E 0.25mg 0.02mg 2%
Protein per 100 calories 3.1g 2.9g N/A
Calories per 10 g protein 323kcal 347kcal N/A
Weight per 100 calories 17g 200g N/A
Unsaturated / Saturated Fat ratio 5.8 4.3 N/A
Net carbs 11.65g 10.02g N/A
Sugar 0.3g 0.03g N/A
Sodium 11mg 6mg 0%
Vitamin B5 0.05mg 0.071mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.388mg 0.02mg 0%
Threonine 0.736mg 0.045mg 0%
Isoleucine 0.763mg 0.063mg 0%
Leucine 1.358mg 0.11mg 0%
Lysine 0.569mg 0.037mg 0%
Methionine 0.586mg 0.027mg 0%
Phenylalanine 0.94mg 0.078mg 0%
Valine 0.99mg 0.07mg 0%
Histidine 0.522mg 0.033mg 0%

Macronutrient Comparison

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

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +66896.4%
Contains more Poly. FatPolyunsaturated fat +18999.1%
Contains less Sat. FatSaturated fat -99.5%

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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.