Sesame vs. Oats — In-Depth Nutrition Comparison

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Differences between sesame and oats

Sesame has more copper, iron, calcium, vitamin B6, magnesium, zinc, and vitamin B3, while oats have more manganese and vitamin B5.
Sesame's daily need coverage for copper is 384% higher.
Oats contain 18 times less calcium than sesame. Sesame contains 975mg of calcium, while oats contain 54mg.
The amount of saturated fat in oats is lower.

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

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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.

Sesame

Oats

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%
Contains more SeleniumSelenium	+∞%

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

~equal in Potassium ~429mg

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

Oats

Contains more Vitamin EVitamin E	+∞%
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%

Contains more Vitamin B5Vitamin B5

+2598%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.763mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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