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  6. Rice vs. Sesame

Rice vs. Sesame — In-Depth Nutrition Comparison

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How are rice and sesame different?

  • Sesame is higher than rice in copper, iron, calcium, manganese, phosphorus, magnesium, zinc, vitamin B6, vitamin B1, and selenium.
  • Sesame covers your daily need for copper, 446% more than rice.

Rice, white, long-grain, regular, enriched, cooked and Seeds, sesame seeds, whole, dried types were used in this article.

Infographic

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.
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Sesame
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +2825%
Contains more CalciumCalcium +9650%
Contains more PotassiumPotassium +1237.1%
Contains more IronIron +1112.5%
Contains more CopperCopper +5815.9%
Contains more ZincZinc +1481.6%
Contains more PhosphorusPhosphorus +1362.8%
Contains more ManganeseManganese +421.2%
Contains more SeleniumSelenium +358.7%

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.
Rice
Rice
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Sesame
Sesame
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin B5Vitamin B5 +680%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B1Vitamin B1 +385.3%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B3Vitamin B3 +205.9%
Contains more Vitamin B6Vitamin B6 +749.5%
Contains more FolateFolate +67.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Rice Sesame DV% diff.
Copper 0.069mg 4.082mg 446%
Iron 1.2mg 14.55mg 167%
Polyunsaturated fat 0.076g 21.773g 145%
Calcium 10mg 975mg 97%
Manganese 0.472mg 2.46mg 86%
Phosphorus 43mg 629mg 84%
Magnesium 12mg 351mg 81%
Fats 0.28g 49.67g 76%
Zinc 0.49mg 7.75mg 66%
Vitamin B6 0.093mg 0.79mg 54%
Vitamin B1 0.163mg 0.791mg 52%
Selenium 7.5µg 34.4µg 49%
Monounsaturated fat 0.088g 18.759g 47%
Fiber 0.4g 11.8g 46%
Saturated fat 0.077g 6.957g 31%
Protein 2.69g 17.73g 30%
Calories 130kcal 573kcal 22%
Vitamin B3 1.476mg 4.515mg 19%
Vitamin B2 0.013mg 0.247mg 18%
Potassium 35mg 468mg 13%
Folate 58µg 97µg 10%
Vitamin B5 0.39mg 0.05mg 7%
Choline 2.1mg 25.6mg 4%
Carbs 28.17g 23.45g 2%
Vitamin E 0.04mg 0.25mg 1%
Protein per 100 calories 2.1g 3.1g N/A
Calories per 10 g protein 483kcal 323kcal N/A
Weight per 100 calories 77g 17g N/A
Unsaturated / Saturated Fat ratio 2.1 5.8 N/A
Net carbs 27.77g 11.65g N/A
Sugar 0.05g 0.3g N/A
Sodium 1mg 11mg 0%
Tryptophan 0.031mg 0.388mg 0%
Threonine 0.096mg 0.736mg 0%
Isoleucine 0.116mg 0.763mg 0%
Leucine 0.222mg 1.358mg 0%
Lysine 0.097mg 0.569mg 0%
Methionine 0.063mg 0.586mg 0%
Phenylalanine 0.144mg 0.94mg 0%
Valine 0.164mg 0.99mg 0%
Histidine 0.063mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Sesame
Sesame
3
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 CarbsCarbs +20.1%
Contains more WaterWater +1359.3%
Contains more ProteinProtein +559.1%
Contains more FatsFats +17639.3%
Contains more OtherOther +961.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +21217%
Contains more Poly. FatPolyunsaturated fat +28548.7%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.