Oats vs. Sesame Seeds
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].
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.
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.
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 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Oats g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
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 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.