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  6. Porridge vs. Sesame

Porridge vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between porridge and sesame?

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

Infographic

Porridge vs Sesame 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.
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%
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%
Contains less SodiumSodium -45.5%
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%

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.
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%
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%
Contains more Vitamin B5Vitamin B5 +42%
Contains more Vitamin KVitamin K +∞%
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%
~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 Porridge Sesame DV% diff.
Copper 0.04mg 4.082mg 449%
Polyunsaturated fat 0.114g 21.773g 144%
Iron 3.74mg 14.55mg 135%
Manganese 0mg 2.46mg 107%
Calcium 87mg 975mg 89%
Phosphorus 15mg 629mg 88%
Magnesium 5mg 351mg 82%
Fats 0.21g 49.67g 76%
Zinc 0.13mg 7.75mg 69%
Vitamin B1 0.055mg 0.791mg 61%
Vitamin B6 0.013mg 0.79mg 60%
Selenium 2.8µg 34.4µg 57%
Monounsaturated fat 0.028g 18.759g 47%
Fiber 0.5g 11.8g 45%
Protein 1.44g 17.73g 33%
Saturated fat 0.033g 6.957g 31%
Calories 50kcal 573kcal 26%
Vitamin B3 0.52mg 4.515mg 25%
Folate 12µg 97µg 21%
Vitamin B2 0.025mg 0.247mg 17%
Potassium 16mg 468mg 13%
Choline 25.6mg 5%
Carbs 10.52g 23.45g 4%
Vitamin E 0.02mg 0.25mg 2%
Protein per 100 calories 2.9g 3.1g N/A
Calories per 10 g protein 347kcal 323kcal N/A
Weight per 100 calories 200g 17g N/A
Unsaturated / Saturated Fat ratio 4.3 5.8 N/A
Net carbs 10.02g 11.65g N/A
Sugar 0.03g 0.3g N/A
Sodium 6mg 11mg 0%
Vitamin B5 0.071mg 0.05mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.02mg 0.388mg 0%
Threonine 0.045mg 0.736mg 0%
Isoleucine 0.063mg 0.763mg 0%
Leucine 0.11mg 1.358mg 0%
Lysine 0.037mg 0.569mg 0%
Methionine 0.027mg 0.586mg 0%
Phenylalanine 0.078mg 0.94mg 0%
Valine 0.07mg 0.99mg 0%
Histidine 0.033mg 0.522mg 0%

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.