Cereal vs. Sesame — In-Depth Nutrition Comparison

Compare

Differences between cereal and sesame

Cereal has more vitamin B1, vitamin B6, vitamin B2, iron, and vitamin B3, while sesame has more copper, calcium, magnesium, phosphorus, and manganese.
Cereal's daily need coverage for vitamin B1 is 458% higher.
Sesame contains 16 times less vitamin B2 than cereal. Cereal contains 3.87mg of vitamin B2, while sesame contains 0.247mg.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Seeds, sesame seeds, whole, dried.

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.

Cereal

Sesame

Contains more IronIron

+134.1%

Contains more MagnesiumMagnesium	+1747.4%
Contains more CalciumCalcium	+9650%
Contains more PotassiumPotassium	+345.7%
Contains more CopperCopper	+2879.6%
Contains more PhosphorusPhosphorus	+716.9%
Contains less SodiumSodium	-98.6%
Contains more ManganeseManganese	+211.4%
Contains more SeleniumSelenium	+446%

~equal in Zinc ~7.75mg

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.

Cereal

Sesame

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+694.9%
Contains more Vitamin B2Vitamin B2	+1466.8%
Contains more Vitamin B3Vitamin B3	+556%
Contains more Vitamin B5Vitamin B5	+352%
Contains more Vitamin B6Vitamin B6	+657.7%

Contains more Vitamin EVitamin E

+212.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	6.288mg	0.791mg	458%
Copper	0.137mg	4.082mg	438%
Vitamin B6	5.986mg	0.79mg	400%
Vitamin B2	3.87mg	0.247mg	279%
Iron	34.06mg	14.55mg	244%
Vitamin B3	29.62mg	4.515mg	157%
Polyunsaturated fat	0.354g	21.773g	143%
Calcium	10mg	975mg	97%
Vitamin A	814µg	0µg	90%
Magnesium	19mg	351mg	79%
Phosphorus	77mg	629mg	79%
Fats	1.08g	49.67g	75%
Manganese	0.79mg	2.46mg	73%
Selenium	6.3µg	34.4µg	51%
Monounsaturated fat	0.204g	18.759g	46%
Vitamin C	38.5mg	0mg	43%
Fiber	1.4g	11.8g	42%
Sodium	795mg	11mg	34%
Saturated fat	0.26g	6.957g	30%
Folate		97µg	24%
Protein	6.06g	17.73g	23%
Carbs	86.85g	23.45g	21%
Potassium	105mg	468mg	11%
Calories	378kcal	573kcal	10%
Choline		25.6mg	5%
Vitamin B5	0.226mg	0.05mg	4%
Zinc	7.6mg	7.75mg	1%
Vitamin E	0.08mg	0.25mg	1%
Protein per 100 calories	1.6g	3.1g	N/A
Calories per 10 g protein	624kcal	323kcal	N/A
Weight per 100 calories	26g	17g	N/A
Unsaturated / Saturated Fat ratio	2.1	5.8	N/A
Net carbs	85.45g	11.65g	N/A
Sugar	10.35g	0.3g	N/A
Tryptophan	0.066mg	0.388mg	0%
Threonine	0.241mg	0.736mg	0%
Isoleucine	0.26mg	0.763mg	0%
Leucine	0.767mg	1.358mg	0%
Lysine	0.113mg	0.569mg	0%
Methionine	0.13mg	0.586mg	0%
Phenylalanine	0.365mg	0.94mg	0%
Valine	0.344mg	0.99mg	0%
Histidine	0.162mg	0.522mg	0%
Fructose	0.26g		0%