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.
Detailed nutritional comparison of oatmeal and sesame seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Oatmeal src
Image of Sesame Seeds src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oatmeal or Sesame Seeds .

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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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.