Oats vs. Sesame — In-Depth Nutrition Comparison

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Differences between oats and sesame

Oats have more manganese and vitamin B5, while sesame has more copper, iron, calcium, vitamin B6, magnesium, zinc, and vitamin B3.
Sesame's daily need coverage for copper is 384% higher.
Sesame contains 27 times less vitamin B5 than oats. Oats contain 1.349mg of vitamin B5, while sesame contains 0.05mg.
The amount of saturated fat in oats is lower.

The food types used in this comparison are Oats and Seeds, sesame seeds, whole, dried.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Oats

Sesame

Contains less SodiumSodium	-81.8%
Contains more ManganeseManganese	+99.8%

Contains more MagnesiumMagnesium	+98.3%
Contains more CalciumCalcium	+1705.6%
Contains more IronIron	+208.3%
Contains more CopperCopper	+552.1%
Contains more ZincZinc	+95.2%
Contains more PhosphorusPhosphorus	+20.3%

~equal in Potassium ~468mg

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.

Oats

Sesame

Contains more Vitamin B5Vitamin B5

+2598%

Contains more Vitamin B2Vitamin B2	+77.7%
Contains more Vitamin B3Vitamin B3	+369.8%
Contains more Vitamin B6Vitamin B6	+563.9%
Contains more FolateFolate	+73.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.791mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.626mg	4.082mg	384%
Polyunsaturated fat	2.535g	21.773g	128%
Iron	4.72mg	14.55mg	123%
Manganese	4.916mg	2.46mg	107%
Calcium	54mg	975mg	92%
Fats	6.9g	49.67g	66%
Selenium		34.4µg	63%
Vitamin B6	0.119mg	0.79mg	52%
Magnesium	177mg	351mg	41%
Monounsaturated fat	2.178g	18.759g	41%
Zinc	3.97mg	7.75mg	34%
Vitamin B5	1.349mg	0.05mg	26%
Saturated fat	1.217g	6.957g	26%
Vitamin B3	0.961mg	4.515mg	22%
Phosphorus	523mg	629mg	15%
Carbs	66.27g	23.45g	14%
Folate	56µg	97µg	10%
Calories	389kcal	573kcal	9%
Vitamin B2	0.139mg	0.247mg	8%
Fiber	10.6g	11.8g	5%
Choline		25.6mg	5%
Protein	16.89g	17.73g	2%
Vitamin E		0.25mg	2%
Vitamin B1	0.763mg	0.791mg	2%
Potassium	429mg	468mg	1%
Protein per 100 calories	4.3g	3.1g	N/A
Calories per 10 g protein	230kcal	323kcal	N/A
Weight per 100 calories	26g	17g	N/A
Unsaturated / Saturated Fat ratio	3.9	5.8	N/A
Net carbs	55.67g	11.65g	N/A
Sugar		0.3g	N/A
Sodium	2mg	11mg	0%
Tryptophan	0.234mg	0.388mg	0%
Threonine	0.575mg	0.736mg	0%
Isoleucine	0.694mg	0.763mg	0%
Leucine	1.284mg	1.358mg	0%
Lysine	0.701mg	0.569mg	0%
Methionine	0.312mg	0.586mg	0%
Phenylalanine	0.895mg	0.94mg	0%
Valine	0.937mg	0.99mg	0%
Histidine	0.405mg	0.522mg	0%