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Sesame vs Arborio rice - In-Depth Nutrition Comparison

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What are the main differences between Sesame and Arborio rice?

  • Arborio rice has less Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Zinc, Vitamin B6, Vitamin B1, and Selenium than Sesame.
  • Sesame's daily need coverage for Copper is 446% higher.
  • Sesame has 975 times more Calcium than Arborio rice. Sesame has 975mg of Calcium, while Arborio rice has 1mg.

We used Seeds, sesame seeds, whole, dried and Rice, white, short-grain, enriched, cooked types in this comparison.

Infographic

Sesame vs Arborio rice infographic
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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
Contains more Calcium +97400%
Contains more Iron +896.6%
Contains more Magnesium +4287.5%
Contains more Phosphorus +1806.1%
Contains more Potassium +1700%
Contains more Zinc +1837.5%
Contains more Copper +5569.4%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +97400%
Contains more Iron +896.6%
Contains more Magnesium +4287.5%
Contains more Phosphorus +1806.1%
Contains more Potassium +1700%
Contains more Zinc +1837.5%
Contains more Copper +5569.4%
Contains less Sodium -100%

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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +382.3%
Contains more Vitamin B2 +1443.8%
Contains more Vitamin B3 +202.4%
Contains more Vitamin B6 +1239%
Contains more Folate +64.4%
Contains more Vitamin B5 +694%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +382.3%
Contains more Vitamin B2 +1443.8%
Contains more Vitamin B3 +202.4%
Contains more Vitamin B6 +1239%
Contains more Folate +64.4%
Contains more Vitamin B5 +694%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Arborio rice
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 Sesame Arborio rice Opinion
Net carbs 11.65g 28.73g Arborio rice
Protein 17.73g 2.36g Sesame
Fats 49.67g 0.19g Sesame
Carbs 23.45g 28.73g Arborio rice
Calories 573kcal 130kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g g Arborio rice
Fiber 11.8g g Sesame
Calcium 975mg 1mg Sesame
Iron 14.55mg 1.46mg Sesame
Magnesium 351mg 8mg Sesame
Phosphorus 629mg 33mg Sesame
Potassium 468mg 26mg Sesame
Sodium 11mg 0mg Arborio rice
Zinc 7.75mg 0.4mg Sesame
Copper 4.082mg 0.072mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 0.164mg Sesame
Vitamin B2 0.247mg 0.016mg Sesame
Vitamin B3 4.515mg 1.493mg Sesame
Vitamin B5 0.05mg 0.397mg Arborio rice
Vitamin B6 0.79mg 0.059mg Sesame
Folate 97µg 59µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sesame
Tryptophan 0.388mg 0.027mg Sesame
Threonine 0.736mg 0.084mg Sesame
Isoleucine 0.763mg 0.102mg Sesame
Leucine 1.358mg 0.195mg Sesame
Lysine 0.569mg 0.085mg Sesame
Methionine 0.586mg 0.056mg Sesame
Phenylalanine 0.94mg 0.126mg Sesame
Valine 0.99mg 0.144mg Sesame
Histidine 0.522mg 0.056mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.957g 0.051g Arborio rice
Monounsaturated Fat 18.759g 0.058g Sesame
Polyunsaturated fat 21.773g 0.05g Sesame

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
13
Arborio rice
Mineral Summary Score
372
Sesame
14
Arborio rice

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 food.
Protein
106%
Sesame
14%
Arborio rice
Carbohydrates
23%
Sesame
29%
Arborio rice
Fats
229%
Sesame
1%
Arborio rice

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?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 6.906g)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 69)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.