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Sesame vs. Pilaf — In-Depth Nutrition Comparison

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A recap on differences between sesame and pilaf

  • Pilaf has less copper, iron, calcium, magnesium, manganese, phosphorus, zinc, and fiber.
  • Sesame covers your daily copper needs 435% more than pilaf.
  • Pilaf contains 23 times less saturated fat than sesame. Sesame contains 6.957g of saturated fat, while pilaf contains 0.307g.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Sesame vs Pilaf 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Pilaf
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +996.9%
Contains more CalciumCalcium +1074.7%
Contains more PotassiumPotassium +148.9%
Contains more IronIron +496.3%
Contains more CopperCopper +2359%
Contains more ZincZinc +667.3%
Contains more PhosphorusPhosphorus +308.4%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +178.9%
~equal in Selenium ~32.4µg

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.
Sesame
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Pilaf
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B1Vitamin B1 +31.2%
Contains more Vitamin B2Vitamin B2 +183.9%
Contains more Vitamin B6Vitamin B6 +97.5%
Contains more CholineCholine +46.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +35.7%
Contains more Vitamin B5Vitamin B5 +1330%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +118.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +70.2%
Contains more FatsFats +3525.5%
Contains more OtherOther +15.5%
Contains more CarbsCarbs +225.4%
Contains more WaterWater +71.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +4929.2%
Contains more Poly. FatPolyunsaturated fat +5675.3%
Contains less Sat. FatSaturated fat -95.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Pilaf DV% diff.
Copper 4.082mg 0.166mg 435%
Iron 14.55mg 2.44mg 151%
Polyunsaturated fat 21.773g 0.377g 143%
Calcium 975mg 83mg 89%
Magnesium 351mg 32mg 76%
Fats 49.67g 1.37g 74%
Manganese 2.46mg 0.882mg 69%
Phosphorus 629mg 154mg 68%
Zinc 7.75mg 1.01mg 61%
Sodium 11mg 1303mg 56%
Monounsaturated fat 18.759g 0.373g 46%
Fiber 11.8g 1.2g 42%
Saturated fat 6.957g 0.307g 30%
Vitamin B6 0.79mg 0.4mg 30%
Starch 71.23g 29%
Folate 97µg 212µg 29%
Carbs 23.45g 76.31g 18%
Vitamin B1 0.791mg 0.603mg 16%
Protein 17.73g 10.42g 15%
Vitamin B5 0.05mg 0.715mg 13%
Vitamin B2 0.247mg 0.087mg 12%
Calories 573kcal 359kcal 11%
Vitamin B3 4.515mg 6.127mg 10%
Potassium 468mg 188mg 8%
Vitamin C 0mg 4.1mg 5%
Selenium 34.4µg 32.4µg 4%
Vitamin E 0.25mg 0.04mg 1%
Vitamin B12 0µg 0.02µg 1%
Choline 25.6mg 17.5mg 1%
Net carbs 11.65g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.3g 1.53g N/A
Vitamin A 0µg 4µg 0%
Vitamin K 0µg 0.5µg 0%
Tryptophan 0.388mg 0.086mg 0%
Threonine 0.736mg 0.221mg 0%
Isoleucine 0.763mg 0.279mg 0%
Leucine 1.358mg 0.523mg 0%
Lysine 0.569mg 0.189mg 0%
Methionine 0.586mg 0.145mg 0%
Phenylalanine 0.94mg 0.32mg 0%
Valine 0.99mg 0.374mg 0%
Histidine 0.522mg 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Pilaf
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Sesame
47%
Pilaf
Minerals Daily Need Coverage Score
348%
Sesame
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1292mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 6.65g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 60)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $4)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.