Side-by-Side Comparison

Rolled Oats (Raw) vs Sesame Seeds (Whole)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

0.0Vit C

View Details

Clean golden whole sesame seeds in a minimalist stone bowl

nuts seeds

Sesame Seeds (Whole)

573Calories

17.7Protein

11.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-32%

Rolled Oats (Raw)

Rolled Oats (Raw) has fewer calories (energy) (389 kcal vs 573 kcal, 184 kcal less).

Higher Protein

+5%

Similar Concentration

Both provide similar protein (17.7 g vs 16.9 g).

Higher Dietary Fiber

+11%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 11.8 g vs 10.6 g in Rolled Oats (Raw) (+1.2 g, +11%).

Higher Potassium

+9%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 468 mg vs 429 mg in Rolled Oats (Raw) (+39.0 mg, +9%).

Comparing per 100 g standard edible portion.

Nutrient

Rolled Oats (Raw)100 g edible portion

Sesame Seeds (Whole)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Sesame Seeds (Whole) higher

Rolled Oats (Raw)

389 kcal19% DV

Sesame Seeds (Whole)

573 kcal29% DV

Sesame Seeds (Whole) provides 573 kcal vs 389 kcal in Rolled Oats (Raw) (+184 kcal, +47%).

ProteinSesame Seeds (Whole) higher

Rolled Oats (Raw)

16.9 g34% DV

Sesame Seeds (Whole)

17.7 g35% DV

Sesame Seeds (Whole) provides 17.7 g vs 16.9 g in Rolled Oats (Raw) (+0.84 g, +5%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

66.3 g24% DV

Sesame Seeds (Whole)

23.5 g9% DV

Rolled Oats (Raw) provides 66.3 g vs 23.5 g in Sesame Seeds (Whole) (+42.8 g, +183%).

Dietary FiberSesame Seeds (Whole) higher

Rolled Oats (Raw)

10.6 g38% DV

Sesame Seeds (Whole)

11.8 g42% DV

Sesame Seeds (Whole) provides 11.8 g vs 10.6 g in Rolled Oats (Raw) (+1.2 g, +11%).

Total FatSesame Seeds (Whole) higher

Rolled Oats (Raw)

6.9 g9% DV

Sesame Seeds (Whole)

49.7 g64% DV

Sesame Seeds (Whole) provides 49.7 g vs 6.9 g in Rolled Oats (Raw) (+42.8 g, +620%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.99 g2% DV

Sesame Seeds (Whole)

0.30 g1% DV

Rolled Oats (Raw) provides 0.99 g vs 0.30 g in Sesame Seeds (Whole) (+0.69 g, +230%).

Vitamins12 nutrients

Vitamin CSimilar

Rolled Oats (Raw)

0 mg

Sesame Seeds (Whole)

0 mg

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Rolled Oats (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Rolled Oats (Raw)

0.42 mg3% DV

Sesame Seeds (Whole)

0.25 mg2% DV

Rolled Oats (Raw) provides 0.42 mg vs 0.25 mg in Sesame Seeds (Whole) (+0.17 mg, +68%).

Vitamin KRolled Oats (Raw) higher

Rolled Oats (Raw)

1.9 µg2% DV

Sesame Seeds (Whole)

0 µg

Rolled Oats (Raw) has higher vitamin k (1.9 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Rolled Oats (Raw)

56 µg14% DV

Sesame Seeds (Whole)

97 µg24% DV

Sesame Seeds (Whole) provides 97 µg vs 56 µg in Rolled Oats (Raw) (+41 µg, +73%).

Thiamin (Vitamin B1)Similar

Rolled Oats (Raw)

0.76 mg64% DV

Sesame Seeds (Whole)

0.79 mg66% DV

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of thiamin (vitamin b1) (0.76 mg).

Riboflavin (Vitamin B2)Sesame Seeds (Whole) higher

Rolled Oats (Raw)

0.14 mg11% DV

Sesame Seeds (Whole)

0.25 mg19% DV

Sesame Seeds (Whole) provides 0.25 mg vs 0.14 mg in Rolled Oats (Raw) (+0.11 mg, +78%).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Rolled Oats (Raw)

0.96 mg6% DV

Sesame Seeds (Whole)

4.5 mg28% DV

Sesame Seeds (Whole) provides 4.5 mg vs 0.96 mg in Rolled Oats (Raw) (+3.6 mg, +370%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

1.3 mg27% DV

Sesame Seeds (Whole)

0.05 mg1% DV

Rolled Oats (Raw) provides 1.3 mg vs 0.05 mg in Sesame Seeds (Whole) (+1.3 mg, +2598%).

Vitamin B6Sesame Seeds (Whole) higher

Rolled Oats (Raw)

0.12 mg7% DV

Sesame Seeds (Whole)

0.79 mg46% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.12 mg in Rolled Oats (Raw) (+0.67 mg, +564%).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Rolled Oats (Raw)

2.0 mg

Sesame Seeds (Whole)

11.0 mg

Sesame Seeds (Whole) provides 11.0 mg vs 2.0 mg in Rolled Oats (Raw) (+9.0 mg, +450%).

PotassiumSesame Seeds (Whole) higher

Rolled Oats (Raw)

429 mg9% DV

Sesame Seeds (Whole)

468 mg10% DV

Sesame Seeds (Whole) provides 468 mg vs 429 mg in Rolled Oats (Raw) (+39.0 mg, +9%).

CalciumSesame Seeds (Whole) higher

Rolled Oats (Raw)

54.0 mg4% DV

Sesame Seeds (Whole)

975 mg75% DV

Sesame Seeds (Whole) provides 975 mg vs 54.0 mg in Rolled Oats (Raw) (+921 mg, +1706%).

IronSesame Seeds (Whole) higher

Rolled Oats (Raw)

4.7 mg26% DV

Sesame Seeds (Whole)

14.6 mg81% DV

Sesame Seeds (Whole) provides 14.6 mg vs 4.7 mg in Rolled Oats (Raw) (+9.8 mg, +208%).

MagnesiumSesame Seeds (Whole) higher

Rolled Oats (Raw)

177 mg42% DV

Sesame Seeds (Whole)

351 mg84% DV

Sesame Seeds (Whole) provides 351 mg vs 177 mg in Rolled Oats (Raw) (+174 mg, +98%).

PhosphorusSesame Seeds (Whole) higher

Rolled Oats (Raw)

523 mg42% DV

Sesame Seeds (Whole)

629 mg50% DV

Sesame Seeds (Whole) provides 629 mg vs 523 mg in Rolled Oats (Raw) (+106 mg, +20%).

ZincSesame Seeds (Whole) higher

Rolled Oats (Raw)

4.0 mg36% DV

Sesame Seeds (Whole)

7.8 mg70% DV

Sesame Seeds (Whole) provides 7.8 mg vs 4.0 mg in Rolled Oats (Raw) (+3.8 mg, +95%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Rolled Oats (Raw)

1.2 g6% DV

Sesame Seeds (Whole)

7.0 g35% DV

Sesame Seeds (Whole) provides 7.0 g vs 1.2 g in Rolled Oats (Raw) (+5.7 g, +470%).

Nutrient

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

Sesame Seeds (Whole)9 g (1 tablespoon (9 g))

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Rolled Oats (Raw)

156 kcal8% DV

Sesame Seeds (Whole)

52 kcal3% DV

Rolled Oats (Raw) provides 156 kcal vs 52 kcal in Sesame Seeds (Whole) (+104 kcal, +202%).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

6.8 g14% DV

Sesame Seeds (Whole)

1.6 g3% DV

Rolled Oats (Raw) provides 6.8 g vs 1.6 g in Sesame Seeds (Whole) (+5.2 g, +323%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

26.5 g10% DV

Sesame Seeds (Whole)

2.1 g1% DV

Rolled Oats (Raw) provides 26.5 g vs 2.1 g in Sesame Seeds (Whole) (+24.4 g, +1156%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

4.2 g15% DV

Sesame Seeds (Whole)

1.1 g4% DV

Rolled Oats (Raw) provides 4.2 g vs 1.1 g in Sesame Seeds (Whole) (+3.2 g, +299%).

Total FatSesame Seeds (Whole) higher

Rolled Oats (Raw)

2.8 g4% DV

Sesame Seeds (Whole)

4.5 g6% DV

Sesame Seeds (Whole) provides 4.5 g vs 2.8 g in Rolled Oats (Raw) (+1.7 g, +62%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.40 g1% DV

Sesame Seeds (Whole)

0.03 g

Rolled Oats (Raw) provides 0.40 g vs 0.03 g in Sesame Seeds (Whole) (+0.37 g, +1367%).

Vitamins12 nutrients

Vitamin CSimilar

Rolled Oats (Raw)

0 mg

Sesame Seeds (Whole)

0 mg

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Rolled Oats (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Rolled Oats (Raw)

0.17 mg1% DV

Sesame Seeds (Whole)

0.02 mg

Rolled Oats (Raw) provides slightly more vitamin e (0.17 mg vs 0.02 mg).

Vitamin KRolled Oats (Raw) higher

Rolled Oats (Raw)

0.8 µg1% DV

Sesame Seeds (Whole)

0 µg

Rolled Oats (Raw) has higher vitamin k (0.8 µg vs 0 µg).

Folate (DFE)Rolled Oats (Raw) higher

Rolled Oats (Raw)

22 µg6% DV

Sesame Seeds (Whole)

8.7 µg2% DV

Rolled Oats (Raw) provides 22 µg vs 8.7 µg in Sesame Seeds (Whole) (+14 µg, +157%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.31 mg25% DV

Sesame Seeds (Whole)

0.07 mg6% DV

Rolled Oats (Raw) provides 0.31 mg vs 0.07 mg in Sesame Seeds (Whole) (+0.23 mg, +329%).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.06 mg4% DV

Sesame Seeds (Whole)

0.02 mg2% DV

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Similar

Rolled Oats (Raw)

0.38 mg2% DV

Sesame Seeds (Whole)

0.41 mg3% DV

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of niacin (vitamin b3) (0.38 mg).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.54 mg11% DV

Sesame Seeds (Whole)

0.00 mg

Rolled Oats (Raw) provides 0.54 mg vs 0.00 mg in Sesame Seeds (Whole) (+0.54 mg, +11891%).

Vitamin B6Similar

Rolled Oats (Raw)

0.05 mg3% DV

Sesame Seeds (Whole)

0.07 mg4% DV

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Rolled Oats (Raw)

0.80 mg

Sesame Seeds (Whole)

0.99 mg

Sesame Seeds (Whole) provides 0.99 mg vs 0.80 mg in Rolled Oats (Raw) (+0.19 mg, +24%).

PotassiumRolled Oats (Raw) higher

Rolled Oats (Raw)

172 mg4% DV

Sesame Seeds (Whole)

42.1 mg1% DV

Rolled Oats (Raw) provides 172 mg vs 42.1 mg in Sesame Seeds (Whole) (+129 mg, +307%).

CalciumSesame Seeds (Whole) higher

Rolled Oats (Raw)

21.6 mg2% DV

Sesame Seeds (Whole)

87.8 mg7% DV

Sesame Seeds (Whole) provides 87.8 mg vs 21.6 mg in Rolled Oats (Raw) (+66.2 mg, +306%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

1.9 mg10% DV

Sesame Seeds (Whole)

1.3 mg7% DV

Rolled Oats (Raw) provides 1.9 mg vs 1.3 mg in Sesame Seeds (Whole) (+0.58 mg, +44%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

70.8 mg17% DV

Sesame Seeds (Whole)

31.6 mg8% DV

Rolled Oats (Raw) provides 70.8 mg vs 31.6 mg in Sesame Seeds (Whole) (+39.2 mg, +124%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

209 mg17% DV

Sesame Seeds (Whole)

56.6 mg5% DV

Rolled Oats (Raw) provides 209 mg vs 56.6 mg in Sesame Seeds (Whole) (+153 mg, +270%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

1.6 mg14% DV

Sesame Seeds (Whole)

0.70 mg6% DV

Rolled Oats (Raw) provides 1.6 mg vs 0.70 mg in Sesame Seeds (Whole) (+0.89 mg, +128%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Rolled Oats (Raw)

0.49 g2% DV

Sesame Seeds (Whole)

0.63 g3% DV

Sesame Seeds (Whole) provides 0.63 g vs 0.49 g in Rolled Oats (Raw) (+0.14 g, +28%).

Nutrient

Rolled Oats (Raw)Amount per 100 kcal (26 g)

Sesame Seeds (Whole)Amount per 100 kcal (17 g)

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Rolled Oats (Raw)

101 kcal5% DV

Sesame Seeds (Whole)

97 kcal5% DV

Rolled Oats (Raw) provides 101 kcal vs 97 kcal in Sesame Seeds (Whole) (+4 kcal, +4%).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

4.4 g9% DV

Sesame Seeds (Whole)

3.0 g6% DV

Rolled Oats (Raw) provides 4.4 g vs 3.0 g in Sesame Seeds (Whole) (+1.4 g, +46%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

17.2 g6% DV

Sesame Seeds (Whole)

4.0 g1% DV

Rolled Oats (Raw) provides 17.2 g vs 4.0 g in Sesame Seeds (Whole) (+13.2 g, +332%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

2.8 g10% DV

Sesame Seeds (Whole)

2.0 g7% DV

Rolled Oats (Raw) provides 2.8 g vs 2.0 g in Sesame Seeds (Whole) (+0.75 g, +37%).

Total FatSesame Seeds (Whole) higher

Rolled Oats (Raw)

1.8 g2% DV

Sesame Seeds (Whole)

8.4 g11% DV

Sesame Seeds (Whole) provides 8.4 g vs 1.8 g in Rolled Oats (Raw) (+6.6 g, +371%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.26 g1% DV

Sesame Seeds (Whole)

0.05 g

Rolled Oats (Raw) provides 0.26 g vs 0.05 g in Sesame Seeds (Whole) (+0.21 g, +405%).

Vitamins12 nutrients

Vitamin CSimilar

Rolled Oats (Raw)

0 mg

Sesame Seeds (Whole)

0 mg

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Rolled Oats (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Rolled Oats (Raw)

0.11 mg1% DV

Sesame Seeds (Whole)

0.04 mg

Rolled Oats (Raw) provides slightly more vitamin e (0.11 mg vs 0.04 mg).

Vitamin KRolled Oats (Raw) higher

Rolled Oats (Raw)

0.5 µg

Sesame Seeds (Whole)

0 µg

Rolled Oats (Raw) has higher vitamin k (0.5 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Rolled Oats (Raw)

15 µg4% DV

Sesame Seeds (Whole)

16 µg4% DV

Sesame Seeds (Whole) provides 16 µg vs 15 µg in Rolled Oats (Raw) (+1.9 µg, +13%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.20 mg17% DV

Sesame Seeds (Whole)

0.13 mg11% DV

Rolled Oats (Raw) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.13 mg).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.04 mg3% DV

Sesame Seeds (Whole)

0.04 mg3% DV

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Rolled Oats (Raw)

0.25 mg2% DV

Sesame Seeds (Whole)

0.77 mg5% DV

Sesame Seeds (Whole) provides 0.77 mg vs 0.25 mg in Rolled Oats (Raw) (+0.52 mg, +207%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.35 mg7% DV

Sesame Seeds (Whole)

0.01 mg

Rolled Oats (Raw) provides 0.35 mg vs 0.01 mg in Sesame Seeds (Whole) (+0.34 mg, +4026%).

Vitamin B6Sesame Seeds (Whole) higher

Rolled Oats (Raw)

0.03 mg2% DV

Sesame Seeds (Whole)

0.13 mg8% DV

Sesame Seeds (Whole) provides slightly more vitamin b6 (0.13 mg vs 0.03 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Rolled Oats (Raw)

0.52 mg

Sesame Seeds (Whole)

1.9 mg

Sesame Seeds (Whole) provides 1.9 mg vs 0.52 mg in Rolled Oats (Raw) (+1.4 mg, +260%).

PotassiumRolled Oats (Raw) higher

Rolled Oats (Raw)

112 mg2% DV

Sesame Seeds (Whole)

79.6 mg2% DV

Rolled Oats (Raw) provides 112 mg vs 79.6 mg in Sesame Seeds (Whole) (+32.0 mg, +40%).

CalciumSesame Seeds (Whole) higher

Rolled Oats (Raw)

14.0 mg1% DV

Sesame Seeds (Whole)

166 mg13% DV

Sesame Seeds (Whole) provides 166 mg vs 14.0 mg in Rolled Oats (Raw) (+152 mg, +1081%).

IronSesame Seeds (Whole) higher

Rolled Oats (Raw)

1.2 mg7% DV

Sesame Seeds (Whole)

2.5 mg14% DV

Sesame Seeds (Whole) provides 2.5 mg vs 1.2 mg in Rolled Oats (Raw) (+1.2 mg, +102%).

MagnesiumSesame Seeds (Whole) higher

Rolled Oats (Raw)

46.0 mg11% DV

Sesame Seeds (Whole)

59.7 mg14% DV

Sesame Seeds (Whole) provides 59.7 mg vs 46.0 mg in Rolled Oats (Raw) (+13.7 mg, +30%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

136 mg11% DV

Sesame Seeds (Whole)

107 mg9% DV

Rolled Oats (Raw) provides 136 mg vs 107 mg in Sesame Seeds (Whole) (+29.1 mg, +27%).

ZincSesame Seeds (Whole) higher

Rolled Oats (Raw)

1.0 mg9% DV

Sesame Seeds (Whole)

1.3 mg12% DV

Sesame Seeds (Whole) provides 1.3 mg vs 1.0 mg in Rolled Oats (Raw) (+0.29 mg, +28%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Rolled Oats (Raw)

0.32 g2% DV

Sesame Seeds (Whole)

1.2 g6% DV

Sesame Seeds (Whole) provides 1.2 g vs 0.32 g in Rolled Oats (Raw) (+0.87 g, +273%).

Nutrient

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

Sesame Seeds (Whole)Normalized to 300 kcal (52 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

300 kcal15% DV

Sesame Seeds (Whole)

298 kcal15% DV

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of calories (energy) (300 kcal).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

13.0 g26% DV

Sesame Seeds (Whole)

9.2 g18% DV

Rolled Oats (Raw) provides 13.0 g vs 9.2 g in Sesame Seeds (Whole) (+3.8 g, +41%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

51.0 g19% DV

Sesame Seeds (Whole)

12.2 g4% DV

Rolled Oats (Raw) provides 51.0 g vs 12.2 g in Sesame Seeds (Whole) (+38.8 g, +318%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

8.2 g29% DV

Sesame Seeds (Whole)

6.1 g22% DV

Rolled Oats (Raw) provides 8.2 g vs 6.1 g in Sesame Seeds (Whole) (+2.0 g, +33%).

Total FatSesame Seeds (Whole) higher

Rolled Oats (Raw)

5.3 g7% DV

Sesame Seeds (Whole)

25.8 g33% DV

Sesame Seeds (Whole) provides 25.8 g vs 5.3 g in Rolled Oats (Raw) (+20.5 g, +386%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.76 g2% DV

Sesame Seeds (Whole)

0.16 g

Rolled Oats (Raw) provides 0.76 g vs 0.16 g in Sesame Seeds (Whole) (+0.61 g, +389%).

Vitamins12 nutrients

Vitamin CSimilar

Rolled Oats (Raw)

0 mg

Sesame Seeds (Whole)

0 mg

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Rolled Oats (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Rolled Oats (Raw)

0.32 mg2% DV

Sesame Seeds (Whole)

0.13 mg1% DV

Rolled Oats (Raw) provides 0.32 mg vs 0.13 mg in Sesame Seeds (Whole) (+0.19 mg, +149%).

Vitamin KRolled Oats (Raw) higher

Rolled Oats (Raw)

1.5 µg1% DV

Sesame Seeds (Whole)

0 µg

Rolled Oats (Raw) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Rolled Oats (Raw)

43 µg11% DV

Sesame Seeds (Whole)

50 µg13% DV

Sesame Seeds (Whole) provides 50 µg vs 43 µg in Rolled Oats (Raw) (+7.3 µg, +17%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.59 mg49% DV

Sesame Seeds (Whole)

0.41 mg34% DV

Rolled Oats (Raw) provides 0.59 mg vs 0.41 mg in Sesame Seeds (Whole) (+0.18 mg, +43%).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.11 mg8% DV

Sesame Seeds (Whole)

0.13 mg10% DV

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Rolled Oats (Raw)

0.74 mg5% DV

Sesame Seeds (Whole)

2.3 mg15% DV

Sesame Seeds (Whole) provides 2.3 mg vs 0.74 mg in Rolled Oats (Raw) (+1.6 mg, +217%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

1.0 mg21% DV

Sesame Seeds (Whole)

0.03 mg1% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.03 mg in Sesame Seeds (Whole) (+1.0 mg, +3895%).

Vitamin B6Sesame Seeds (Whole) higher

Rolled Oats (Raw)

0.09 mg5% DV

Sesame Seeds (Whole)

0.41 mg24% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.09 mg in Rolled Oats (Raw) (+0.32 mg, +348%).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Sesame Seeds (Whole)

0 µg

Both Rolled Oats (Raw) and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Rolled Oats (Raw)

1.5 mg

Sesame Seeds (Whole)

5.7 mg

Sesame Seeds (Whole) provides 5.7 mg vs 1.5 mg in Rolled Oats (Raw) (+4.2 mg, +271%).

PotassiumRolled Oats (Raw) higher

Rolled Oats (Raw)

330 mg7% DV

Sesame Seeds (Whole)

243 mg5% DV

Rolled Oats (Raw) provides 330 mg vs 243 mg in Sesame Seeds (Whole) (+87.0 mg, +36%).

CalciumSesame Seeds (Whole) higher

Rolled Oats (Raw)

41.6 mg3% DV

Sesame Seeds (Whole)

507 mg39% DV

Sesame Seeds (Whole) provides 507 mg vs 41.6 mg in Rolled Oats (Raw) (+465 mg, +1119%).

IronSesame Seeds (Whole) higher

Rolled Oats (Raw)

3.6 mg20% DV

Sesame Seeds (Whole)

7.6 mg42% DV

Sesame Seeds (Whole) provides 7.6 mg vs 3.6 mg in Rolled Oats (Raw) (+3.9 mg, +108%).

MagnesiumSesame Seeds (Whole) higher

Rolled Oats (Raw)

136 mg32% DV

Sesame Seeds (Whole)

183 mg43% DV

Sesame Seeds (Whole) provides 183 mg vs 136 mg in Rolled Oats (Raw) (+46.2 mg, +34%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

403 mg32% DV

Sesame Seeds (Whole)

327 mg26% DV

Rolled Oats (Raw) provides 403 mg vs 327 mg in Sesame Seeds (Whole) (+75.6 mg, +23%).

ZincSesame Seeds (Whole) higher

Rolled Oats (Raw)

3.1 mg28% DV

Sesame Seeds (Whole)

4.0 mg37% DV

Sesame Seeds (Whole) provides 4.0 mg vs 3.1 mg in Rolled Oats (Raw) (+0.97 mg, +32%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Rolled Oats (Raw)

0.94 g5% DV

Sesame Seeds (Whole)

3.6 g18% DV

Sesame Seeds (Whole) provides 3.6 g vs 0.94 g in Rolled Oats (Raw) (+2.7 g, +285%).

Rolled Oats (Raw) vs Sesame Seeds (Whole)

Rolled Oats (Raw)

Sesame Seeds (Whole)

Nutritional Takeaways

Comparison Summary