Oats vs. Sesame Seeds

Q: Does oats or sesame seeds have more calories?

Both oats and sesame seeds are high in calories . Sesame seed has 45% more calories than oat - oat has 389 calories per 100 grams and sesame seed has 565 calories. For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Oats has a macronutrient ratio of 17:67:16 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

Q: Does oats or sesame seeds contain more dietary fiber?

Both oats and sesame seeds are high in dietary fiber . Sesame seed has 32% more dietary fiber than oat - oat has 10.6g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.

Q: Does oats or sesame seeds contain more protein?

Both oats and sesame seeds are high in protein . Oat is very similar to oat for protein - oat has 16.9g of protein per 100 grams and sesame seed has 17g of protein.

Q: Does oats or sesame seeds contain more calcium?

Both oats and sesame seeds are high in calcium . Sesame seed has 17 times more calcium than oat - oat has 54mg of calcium per 100 grams and sesame seed has 989mg of calcium.

Q: Does oats or sesame seeds contain more iron?

Both oats and sesame seeds are high in iron . Sesame seed has 213% more iron than oat - oat has 4.7mg of iron per 100 grams and sesame seed has 14.8mg of iron.

Q: Does oats or sesame seeds contain more potassium?

Both oats and sesame seeds are high in potassium . Sesame seed has 11% more potassium than oat - oat has 429mg of potassium per 100 grams and sesame seed has 475mg of potassium.

Nutrition comparison of Oats and Sesame Seeds

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oats versus sesame seeds (100g each) below using 2020 USDA and NIH data^[1].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Omegas
Visualize

For a quick recap of significant nutrients and differences in oats and sesame seeds:

Both oats and sesame seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
Sesame seed has more niacin and Vitamin B6, however, oat contains more pantothenic acid.

Detailed nutritional comparison of oats 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.

Oats src

Sesame Seeds src

Calories and Carbs

calories

Both oats and sesame seeds are high in calories. Sesame seed has 45% more calories than oat - oat has 389 calories per 100 grams and sesame seed has 565 calories.

For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Oats has a macronutrient ratio of 17:67:16 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Oats	Sesame Seeds
Protein	17%	11%
Carbohydrates	67%	17%
Fat	16%	72%
Alcohol	~	~

carbohydrates

Oat is high in carbohydrates and sesame seed has 61% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.

dietary fiber

Both oats and sesame seeds are high in dietary fiber. Sesame seed has 32% more dietary fiber than oat - oat has 10.6g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.

Protein

protein

Both oats and sesame seeds are high in protein. Oat is very similar to oat for protein - oat has 16.9g of protein per 100 grams and sesame seed has 17g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and oat has 82% less saturated fat than sesame seed - oat has 1.2g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.

Vitamins

Vitamin A

Sesame seeds and oats contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and oat does not contain significant amounts.

The B Vitamins

Sesame seed has more niacin and Vitamin B6, however, oat contains more pantothenic acid. Both oats and sesame seeds contain significant amounts of thiamin, riboflavin and folate.

	Oats	Sesame Seeds
Thiamin	0.763 MG	0.803 MG
Riboflavin	0.139 MG	0.251 MG
Niacin	0.961 MG	4.581 MG
Pantothenic acid	1.349 MG	0.051 MG
Vitamin B6	0.119 MG	0.802 MG
Folate	56 UG	98 UG

Minerals

calcium

Both oats and sesame seeds are high in calcium. Sesame seed has 17 times more calcium than oat - oat has 54mg of calcium per 100 grams and sesame seed has 989mg of calcium.

iron

Both oats and sesame seeds are high in iron. Sesame seed has 213% more iron than oat - oat has 4.7mg of iron per 100 grams and sesame seed has 14.8mg of iron.

potassium

Both oats and sesame seeds are high in potassium. Sesame seed has 11% more potassium than oat - oat has 429mg of potassium per 100 grams and sesame seed has 475mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than oat per 100 grams.

	Oats	Sesame Seeds
alpha linoleic acid	0.111 G	0.363 G
Total	0.111 G	0.363 G

omega 6s

Comparing omega-6 fatty acids, sesame seed has more linoleic acid than oat per 100 grams.

	Oats	Sesame Seeds
linoleic acid	2.424 G	20.654 G
Total	2.424 G	20.654 G

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 Oats or Sesame Seeds .

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

Oats 100g ( 100 g )		Daily Values (%)
389KCAL 20%		calories	45%	565KCAL 28%
66G 27%	154%	carbohydrates		26G 10%
11G 42%		dietary fiber	27%	14G 56%
G		sugar		G
6.9G 11%		total fat	596%	48G 75%
1.2G 7%		saturated fat	458%	6.7G 37%
2.2G		monounsaturated fat	718%	18G
2.5G		polyunsaturated fat	740%	21G
G		trans fat		G
MG		cholesterol		MG
2MG 0.1%		sodium	450%	11MG 1%
		Vitamins and Minerals
UG %		Vitamin A	>999%	2.7UG 0.4%
MG %		Vitamin C		MG %
IU %		Vitamin D		IU %
54MG 5%		calcium	>999%	989MG 99%
4.7MG 26%		iron	219%	15MG 82%
177MG 57%		magnesium	101%	356MG 115%
429MG 19%		potassium	11%	475MG 21%
0.76MG 69%		thiamin (Vit B1)	5%	0.8MG 73%
0.14MG 13%		riboflavin (Vit B2)	79%	0.25MG 23%
0.96MG 7%		niacin (Vit B3)	379%	4.6MG 33%
0.12MG 9%		Vitamin B6	566%	0.8MG 62%
1.3MG 27%	>999%	pantothenic acid (Vit B5)		0.05MG 1%
56UG 14%		folate (Vit B9)	75%	98UG 25%
UG %		Vitamin B12		UG %
MG %		Vitamin E		MG %
UG %		Vitamin K		UG %
17G 34%		protein		17G 34%
UG %		biotin (Vit B7)		UG %
MG %		choline		MG %
MG %		chlorine		MG %
UG %		chromium		UG %
0.63MG 52%		copper	297%	2.5MG 206%
UG %		fluoride		UG %
UG %		iodine		UG %
4.9MG 273%	96%	manganese		2.5MG 139%
UG %		molybdenum		UG %
523MG 75%		phosphorus	22%	638MG 91%
UG %		selenium	>999%	34UG 63%
4MG 50%		zinc	80%	7.2MG 90%
8.2G	148%	Water		3.3G
G		Starch		G
G		Alcohol		G
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin E, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, choline, Vitamin K, cholesterol, trans fat, sugar.

Food	Amount	Action
Oats	100 g
Sesame Seeds	100 g

FAQ

Does oats or sesame seeds contain more calories in 100 grams?
Both oats and sesame seeds are high in calories. Sesame seed has 50% more calories than oat - oat has 389 calories in 100g and sesame seed has 565 calories.

Does oats or sesame seeds have more carbohydrates?
By weight, oat is high in carbohydrates and sesame seed has 60% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and sesame seed has 25.7g of carbohydrates.

Does oats or sesame seeds contain more calcium?
Both oats and sesame seeds are high in calcium. Sesame seed has 17 times more calcium than oat - oat has 54mg of calcium in 100 grams and sesame seed has 989mg of calcium.

Does oats or sesame seeds contain more iron?
Both oats and sesame seeds are high in iron. Sesame seed has 210% more iron than oat - oat has 4.7mg of iron in 100 grams and sesame seed has 14.8mg of iron.

Does oats or sesame seeds contain more potassium?
Both oats and sesame seeds are high in potassium. Sesame seed has 10% more potassium than oat - oat has 429mg of potassium in 100 grams and sesame seed has 475mg of potassium.

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