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Sesame vs Wild rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 6.801g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $4)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Sugars?
Sesame
Sesame contains less Sugars (difference - 2.2g)
Which food is lower in glycemic index?
Sesame
Sesame is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sesame Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Sesame
23
Wild rice
Mineral Summary Score
224
Sesame
67
Wild rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
Contains more Iron +642.3%
Contains more Calcium +4542.9%
Contains more Magnesium +98.3%
Contains more Copper +679%
Contains more Zinc +30%
Contains more Phosphorus +45.3%
Contains less Sodium -36.4%
Equal in Potassium - 427
Contains more Iron +642.3%
Contains more Calcium +4542.9%
Contains more Magnesium +98.3%
Contains more Copper +679%
Contains more Zinc +30%
Contains more Phosphorus +45.3%
Contains less Sodium -36.4%
Equal in Potassium - 427

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
2
:
Contains more Vitamin B1 +587.8%
Contains more Vitamin B6 +102%
Contains more Vitamin A +111.1%
Contains more Vitamin E +228%
Contains more Vitamin B3 +49.1%
Contains more Vitamin B5 +2048%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.262
Contains more Vitamin B1 +587.8%
Contains more Vitamin B6 +102%
Contains more Vitamin A +111.1%
Contains more Vitamin E +228%
Contains more Vitamin B3 +49.1%
Contains more Vitamin B5 +2048%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.262

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
106%
Sesame
88%
Wild rice
Carbohydrates
23%
Sesame
75%
Wild rice
Fats
229%
Sesame
5%
Wild rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sesame Wild rice Opinion
Calories 573 357 Sesame
Protein 17.73 14.73 Sesame
Fats 49.67 1.08 Sesame
Vitamin C 0 0
Carbs 23.45 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 1.96 Sesame
Calcium 975 21 Sesame
Potassium 468 427 Sesame
Magnesium 351 177 Sesame
Sugars 0.3 2.5 Wild rice
Fiber 11.8 6.2 Sesame
Copper 4.082 0.524 Sesame
Zinc 7.75 5.96 Sesame
Starch
Phosphorus 629 433 Sesame
Sodium 11 7 Wild rice
Vitamin A 9 19 Wild rice
Vitamin E 0.25 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.791 0.115 Sesame
Vitamin B2 0.247 0.262 Wild rice
Vitamin B3 4.515 6.733 Wild rice
Vitamin B5 0.05 1.074 Wild rice
Vitamin B6 0.79 0.391 Sesame
Vitamin B12 0 0
Vitamin K 0 1.9 Wild rice
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.957 0.156 Wild rice
Monounsaturated Fat 18.759 0.159 Sesame
Polyunsaturated fat 21.773 0.676 Sesame
Tryptophan 0.388 0.179 Sesame
Threonine 0.736 0.469 Sesame
Isoleucine 0.763 0.618 Sesame
Leucine 1.358 1.018 Sesame
Lysine 0.569 0.629 Wild rice
Methionine 0.586 0.438 Sesame
Phenylalanine 0.94 0.721 Sesame
Valine 0.99 0.858 Sesame
Histidine 0.522 0.384 Sesame
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.