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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
1
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 less Sodium -90.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
1
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%
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% 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%

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 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
Starch g g
Fructose g g
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
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.04mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g g
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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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
Rice
Mineral Summary Score
372
Sesame
14
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
16%
Rice
Carbohydrates
23%
Sesame
28%
Rice
Fats
229%
Sesame
1%
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

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. 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.