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  6. Sesame vs. Rice

Sesame vs. Rice — In-Depth Nutrition Comparison

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How are Sesame and Rice 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 of Copper 446% more than Rice.
  • Sesame contains 98 times more Calcium than Rice. Sesame contains 975mg of Calcium, while Rice contains 10mg.

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

Infographic

Sesame vs Rice 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.
Sesame
Sesame
9
:
1
Rice
Rice
Contains more Calcium +9650%
Contains more Iron +1112.5%
Contains more Magnesium +2825%
Contains more Phosphorus +1362.8%
Contains more Potassium +1237.1%
Contains more Zinc +1481.6%
Contains more Copper +5815.9%
Contains more Manganese +421.2%
Contains more Selenium +358.7%
Contains less Sodium -90.9%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +9650%
Contains more Iron +1112.5%
Contains more Magnesium +2825%
Contains more Phosphorus +1362.8%
Contains more Potassium +1237.1%
Contains more Zinc +1481.6%
Contains more Copper +5815.9%
Contains more Manganese +421.2%
Contains more Selenium +358.7%
Contains less Sodium -90.9%

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
Sesame
7
:
1
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +525%
Contains more Vitamin B1 +385.3%
Contains more Vitamin B2 +1800%
Contains more Vitamin B3 +205.9%
Contains more Vitamin B6 +749.5%
Contains more Folate +67.2%
Contains more Vitamin B5 +680%
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%
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +525%
Contains more Vitamin B1 +385.3%
Contains more Vitamin B2 +1800%
Contains more Vitamin B3 +205.9%
Contains more Vitamin B6 +749.5%
Contains more Folate +67.2%
Contains more Vitamin B5 +680%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame 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 Rice Opinion
Net carbs 11.65g 27.77g Rice
Protein 17.73g 2.69g Sesame
Fats 49.67g 0.28g Sesame
Carbs 23.45g 28.17g Rice
Calories 573kcal 130kcal Sesame
Sugar 0.3g 0.05g Rice
Fiber 11.8g 0.4g Sesame
Calcium 975mg 10mg Sesame
Iron 14.55mg 1.2mg Sesame
Magnesium 351mg 12mg Sesame
Phosphorus 629mg 43mg Sesame
Potassium 468mg 35mg Sesame
Sodium 11mg 1mg Rice
Zinc 7.75mg 0.49mg Sesame
Copper 4.082mg 0.069mg Sesame
Manganese 2.46mg 0.472mg Sesame
Selenium 34.4µg 7.5µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.04mg Sesame
Vitamin B1 0.791mg 0.163mg Sesame
Vitamin B2 0.247mg 0.013mg Sesame
Vitamin B3 4.515mg 1.476mg Sesame
Vitamin B5 0.05mg 0.39mg Rice
Vitamin B6 0.79mg 0.093mg Sesame
Folate 97µg 58µg Sesame
Tryptophan 0.388mg 0.031mg Sesame
Threonine 0.736mg 0.096mg Sesame
Isoleucine 0.763mg 0.116mg Sesame
Leucine 1.358mg 0.222mg Sesame
Lysine 0.569mg 0.097mg Sesame
Methionine 0.586mg 0.063mg Sesame
Phenylalanine 0.94mg 0.144mg Sesame
Valine 0.99mg 0.164mg Sesame
Histidine 0.522mg 0.063mg Sesame
Saturated Fat 6.957g 0.077g Rice
Monounsaturated Fat 18.759g 0.088g Sesame
Polyunsaturated fat 21.773g 0.076g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Rice
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
50%
Sesame
13%
Rice
Minerals Daily Need Coverage Score
348%
Sesame
22%
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?
Rice
Rice is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 6.88g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 60)
Which food is cheaper?
Rice
Rice is cheaper (difference - $3)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.