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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 for 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
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%
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%
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%
Contains less SodiumSodium -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
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%
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%
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%
Contains more Vitamin B5Vitamin B5 +680%
~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 Sesame Rice DV% diff.
Copper 4.082mg 0.069mg 446%
Iron 14.55mg 1.2mg 167%
Polyunsaturated fat 21.773g 0.076g 145%
Calcium 975mg 10mg 97%
Manganese 2.46mg 0.472mg 86%
Phosphorus 629mg 43mg 84%
Magnesium 351mg 12mg 81%
Fats 49.67g 0.28g 76%
Zinc 7.75mg 0.49mg 66%
Vitamin B6 0.79mg 0.093mg 54%
Vitamin B1 0.791mg 0.163mg 52%
Selenium 34.4µg 7.5µg 49%
Monounsaturated fat 18.759g 0.088g 47%
Fiber 11.8g 0.4g 46%
Saturated fat 6.957g 0.077g 31%
Protein 17.73g 2.69g 30%
Calories 573kcal 130kcal 22%
Vitamin B3 4.515mg 1.476mg 19%
Vitamin B2 0.247mg 0.013mg 18%
Potassium 468mg 35mg 13%
Folate 97µg 58µg 10%
Vitamin B5 0.05mg 0.39mg 7%
Choline 25.6mg 2.1mg 4%
Carbs 23.45g 28.17g 2%
Vitamin E 0.25mg 0.04mg 1%
Protein per 100 calories 3.1g 2.1g N/A
Calories per 10 g protein 323kcal 483kcal N/A
Weight per 100 calories 17g 77g N/A
Unsaturated / Saturated Fat ratio 5.8 2.1 N/A
Net carbs 11.65g 27.77g N/A
Sugar 0.3g 0.05g N/A
Sodium 11mg 1mg 0%
Tryptophan 0.388mg 0.031mg 0%
Threonine 0.736mg 0.096mg 0%
Isoleucine 0.763mg 0.116mg 0%
Leucine 1.358mg 0.222mg 0%
Lysine 0.569mg 0.097mg 0%
Methionine 0.586mg 0.063mg 0%
Phenylalanine 0.94mg 0.144mg 0%
Valine 0.99mg 0.164mg 0%
Histidine 0.522mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +559.1%
Contains more FatsFats +17639.3%
Contains more OtherOther +961.9%
Contains more CarbsCarbs +20.1%
Contains more WaterWater +1359.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +21217%
Contains more Poly. FatPolyunsaturated fat +28548.7%
Contains less Sat. FatSaturated fat -98.9%

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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. 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.