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  6. Brown rice vs. Sesame

Brown rice vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between Brown rice and Sesame

  • The amount of Copper, Iron, Calcium, Phosphorus, Magnesium, Manganese, Zinc, Selenium, Vitamin B6, and Vitamin B1 in Sesame is higher than in Brown rice.
  • Sesame covers your daily Copper needs 442% more than Brown rice.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Seeds, sesame seeds, whole, dried.

Infographic

Brown rice 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.
Brown rice
Brown rice
1
:
9
Sesame
Sesame
Contains less Sodium -63.6%
Contains more Calcium +32400%
Contains more Iron +2498.2%
Contains more Magnesium +800%
Contains more Phosphorus +510.7%
Contains more Potassium +444.2%
Contains more Zinc +991.5%
Contains more Copper +3750.9%
Contains more Manganese +152.6%
Contains more Selenium +493.1%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -63.6%
Contains more Calcium +32400%
Contains more Iron +2498.2%
Contains more Magnesium +800%
Contains more Phosphorus +510.7%
Contains more Potassium +444.2%
Contains more Zinc +991.5%
Contains more Copper +3750.9%
Contains more Manganese +152.6%
Contains more Selenium +493.1%

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.
Brown rice
Brown rice
2
:
7
Sesame
Sesame
Contains more Vitamin B5 +660%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +47.1%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B2 +258%
Contains more Vitamin B3 +76.3%
Contains more Vitamin B6 +542.3%
Contains more Folate +977.8%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 B5 +660%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +47.1%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B2 +258%
Contains more Vitamin B3 +76.3%
Contains more Vitamin B6 +542.3%
Contains more Folate +977.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Sesame
Sesame
Contains more Water +1398.3%
Contains more Protein +547.1%
Contains more Fats +5020.6%
Contains more Other +913.6%
Equal in Carbs - 23.45
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 Water +1398.3%
Contains more Protein +547.1%
Contains more Fats +5020.6%
Contains more Other +913.6%
Equal in Carbs - 23.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Sesame
Sesame
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +4983.7%
Contains more Polyunsaturated fat +5848.9%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +4983.7%
Contains more Polyunsaturated fat +5848.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Sesame Opinion
Net carbs 23.98g 11.65g Brown rice
Protein 2.74g 17.73g Sesame
Fats 0.97g 49.67g Sesame
Carbs 25.58g 23.45g Brown rice
Calories 123kcal 573kcal Sesame
Starch 24.79g Brown rice
Sugar 0.24g 0.3g Brown rice
Fiber 1.6g 11.8g Sesame
Calcium 3mg 975mg Sesame
Iron 0.56mg 14.55mg Sesame
Magnesium 39mg 351mg Sesame
Phosphorus 103mg 629mg Sesame
Potassium 86mg 468mg Sesame
Sodium 4mg 11mg Brown rice
Zinc 0.71mg 7.75mg Sesame
Copper 0.106mg 4.082mg Sesame
Manganese 0.974mg 2.46mg Sesame
Selenium 5.8µg 34.4µg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.17mg 0.25mg Sesame
Vitamin B1 0.178mg 0.791mg Sesame
Vitamin B2 0.069mg 0.247mg Sesame
Vitamin B3 2.561mg 4.515mg Sesame
Vitamin B5 0.38mg 0.05mg Brown rice
Vitamin B6 0.123mg 0.79mg Sesame
Folate 9µg 97µg Sesame
Vitamin K 0.2µg 0µg Brown rice
Tryptophan 0.033mg 0.388mg Sesame
Threonine 0.095mg 0.736mg Sesame
Isoleucine 0.109mg 0.763mg Sesame
Leucine 0.214mg 1.358mg Sesame
Lysine 0.099mg 0.569mg Sesame
Methionine 0.058mg 0.586mg Sesame
Phenylalanine 0.133mg 0.94mg Sesame
Valine 0.151mg 0.99mg Sesame
Histidine 0.066mg 0.522mg Sesame
Saturated Fat 0.26g 6.957g Brown rice
Monounsaturated Fat 0.369g 18.759g Sesame
Polyunsaturated fat 0.366g 21.773g Sesame
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

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

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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
14%
Brown rice
50%
Sesame
Minerals Daily Need Coverage Score
32%
Brown rice
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 6.697g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 66)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.