Oatmeal vs. Sesame Seeds
Nutrition comparison of Oatmeal and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and sesame seeds:
- Both sesame seeds and oatmeal are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sesame seed has more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and oatmeal are high in calories. Sesame seed has 54% more calories than oatmeal - sesame seed has 565 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Sesame Seeds | |
|---|---|---|
| Protein | 17% | 11% |
| Carbohydrates | 69% | 17% |
| Fat | 15% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and sesame seed has 62% less carbohydrates than oatmeal - sesame seed has 25.7g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both sesame seeds and oatmeal are high in dietary fiber. Sesame seed has 43% more dietary fiber than oatmeal - sesame seed has 14g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal and sesame seeds contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and oatmeal are high in protein. Sesame seed has a little more protein (6%) than oatmeal by weight - sesame seed has 17g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and oatmeal has 83% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin A
Sesame seeds and oatmeal contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Oatmeal has more Vitamin E than sesame seed - oatmeal has 0.47mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more niacin, pantothenic acid, Vitamin B6 and folate. Both oatmeal and sesame seeds contain significant amounts of thiamin and riboflavin.
| Oatmeal | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.73 MG | 0.803 MG |
| Riboflavin | 0.14 MG | 0.251 MG |
| Niacin | 0.78 MG | 4.581 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | 0.12 MG | 0.802 MG |
| Folate | 32 UG | 98 UG |
Minerals
calcium
Both sesame seeds and oatmeal are high in calcium. Sesame seed has 18 times more calcium than oatmeal - sesame seed has 989mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both sesame seeds and oatmeal are high in iron. Sesame seed has 251% more iron than oatmeal - sesame seed has 14.8mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both sesame seeds and oatmeal are high in potassium. Sesame seed has 36% more potassium than oatmeal - sesame seed has 475mg of potassium per 100 grams and oatmeal has 350mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Oatmeal g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or oatmeal contain more calories in 100 grams?Both sesame seeds and oatmeal are high in calories. Sesame seed has 50% more calories than oatmeal - sesame seed has 565 calories in 100g and oatmeal has 367 calories.
Does sesame seeds or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and sesame seed has 60% fewer carbohydrates than oatmeal - sesame seed has 25.7g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does sesame seeds or oatmeal contain more calcium?
Both sesame seeds and oatmeal are high in calcium. Sesame seed has 18 times more calcium than oatmeal - sesame seed has 989mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does sesame seeds or oatmeal contain more iron?
Both sesame seeds and oatmeal are high in iron. Sesame seed has 250% more iron than oatmeal - sesame seed has 14.8mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does sesame seeds or oatmeal contain more potassium?
Both sesame seeds and oatmeal are high in potassium. Sesame seed has 40% more potassium than oatmeal - sesame seed has 475mg of potassium in 100 grams and oatmeal has 350mg of potassium.