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  6. Wild rice raw vs. Sesame

Wild rice raw vs. Sesame — In-Depth Nutrition Comparison

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Differences between Wild rice raw and Sesame

  • Wild rice raw contains less Copper, Iron, Calcium, Selenium, Vitamin B1, Manganese, Magnesium, Vitamin B6, and Phosphorus than Sesame.
  • Sesame's daily need coverage for Copper is 395% higher.
  • The amount of Saturated Fat in Wild rice raw is lower.

The food types used in this comparison are Wild rice, raw and Seeds, sesame seeds, whole, dried.

Infographic

Wild rice raw vs Sesame infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wild rice raw
Wild rice raw
1
:
9
Sesame
Sesame
Contains less Sodium -36.4%
Contains more Calcium +4542.9%
Contains more Iron +642.3%
Contains more Magnesium +98.3%
Contains more Phosphorus +45.3%
Contains more Zinc +30%
Contains more Copper +679%
Contains more Manganese +85.1%
Contains more Selenium +1128.6%
Equal in Potassium - 468
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -36.4%
Contains more Calcium +4542.9%
Contains more Iron +642.3%
Contains more Magnesium +98.3%
Contains more Phosphorus +45.3%
Contains more Zinc +30%
Contains more Copper +679%
Contains more Manganese +85.1%
Contains more Selenium +1128.6%
Equal in Potassium - 468

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wild rice raw
Wild rice raw
6
:
3
Sesame
Sesame
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 +∞%
Contains more Vitamin B1 +587.8%
Contains more Vitamin B6 +102%
Equal in Vitamin B2 - 0.247
Equal in Folate - 97
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
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 +∞%
Contains more Vitamin B1 +587.8%
Contains more Vitamin B6 +102%
Equal in Vitamin B2 - 0.247
Equal in Folate - 97

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Sesame
Sesame
Contains more Carbs +219.4%
Contains more Water +65.5%
Contains more Protein +20.4%
Contains more Fats +4499.1%
Contains more Other +191.5%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more Carbs +219.4%
Contains more Water +65.5%
Contains more Protein +20.4%
Contains more Fats +4499.1%
Contains more Other +191.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Sesame
Sesame
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +11698.1%
Contains more Polyunsaturated fat +3120.9%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +11698.1%
Contains more Polyunsaturated fat +3120.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Sesame
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Sesame Opinion
Net carbs 68.7g 11.65g Wild rice raw
Protein 14.73g 17.73g Sesame
Fats 1.08g 49.67g Sesame
Carbs 74.9g 23.45g Wild rice raw
Calories 357kcal 573kcal Sesame
Sugar 2.5g 0.3g Sesame
Fiber 6.2g 11.8g Sesame
Calcium 21mg 975mg Sesame
Iron 1.96mg 14.55mg Sesame
Magnesium 177mg 351mg Sesame
Phosphorus 433mg 629mg Sesame
Potassium 427mg 468mg Sesame
Sodium 7mg 11mg Wild rice raw
Zinc 5.96mg 7.75mg Sesame
Copper 0.524mg 4.082mg Sesame
Manganese 1.329mg 2.46mg Sesame
Selenium 2.8µg 34.4µg Sesame
Vitamin A 19IU 9IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0.25mg Wild rice raw
Vitamin B1 0.115mg 0.791mg Sesame
Vitamin B2 0.262mg 0.247mg Wild rice raw
Vitamin B3 6.733mg 4.515mg Wild rice raw
Vitamin B5 1.074mg 0.05mg Wild rice raw
Vitamin B6 0.391mg 0.79mg Sesame
Folate 95µg 97µg Sesame
Vitamin K 1.9µg 0µg Wild rice raw
Tryptophan 0.179mg 0.388mg Sesame
Threonine 0.469mg 0.736mg Sesame
Isoleucine 0.618mg 0.763mg Sesame
Leucine 1.018mg 1.358mg Sesame
Lysine 0.629mg 0.569mg Wild rice raw
Methionine 0.438mg 0.586mg Sesame
Phenylalanine 0.721mg 0.94mg Sesame
Valine 0.858mg 0.99mg Sesame
Histidine 0.384mg 0.522mg Sesame
Saturated Fat 0.156g 6.957g Wild rice raw
Monounsaturated Fat 0.159g 18.759g Sesame
Polyunsaturated fat 0.676g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Wild rice raw
50%
Sesame
Minerals Daily Need Coverage Score
96%
Wild rice raw
348%
Sesame

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 6.801g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 57)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $4)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.2g)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.