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  6. Sesame vs. Brown rice

Sesame vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between Sesame and Brown rice

  • The amount of Copper, Iron, Calcium, Phosphorus, Magnesium, Manganese, Zinc, Selenium, Vitamin B6, and Vitamin B1 in Sesame is higher than in Brown rice.
  • Sesame covers your daily Copper needs 442% more than Brown rice.
  • Brown rice has 325 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Brown rice has 3mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Rice, brown, long-grain, cooked.

Infographic

Sesame vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +32400%
Contains more PotassiumPotassium +444.2%
Contains more IronIron +2498.2%
Contains more CopperCopper +3750.9%
Contains more ZincZinc +991.5%
Contains more PhosphorusPhosphorus +510.7%
Contains more ManganeseManganese +152.6%
Contains more SeleniumSelenium +493.1%
Contains less SodiumSodium -63.6%

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
8
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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +47.1%
Contains more Vitamin B1Vitamin B1 +344.4%
Contains more Vitamin B2Vitamin B2 +258%
Contains more Vitamin B3Vitamin B3 +76.3%
Contains more Vitamin B6Vitamin B6 +542.3%
Contains more FolateFolate +977.8%
Contains more CholineCholine +178.3%
Contains more Vitamin B5Vitamin B5 +660%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +547.1%
Contains more FatsFats +5020.6%
Contains more OtherOther +913.6%
Contains more WaterWater +1398.3%
~equal in Carbs ~25.58g

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated Fat +4983.7%
Contains more Poly. FatPolyunsaturated fat +5848.9%
Contains less Sat. FatSaturated Fat -96.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Brown 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 Brown rice Opinion
Calories 573kcal 123kcal Sesame
Protein 17.73g 2.74g Sesame
Fats 49.67g 0.97g Sesame
Net carbs 11.65g 23.98g Brown rice
Carbs 23.45g 25.58g Brown rice
Magnesium 351mg 39mg Sesame
Calcium 975mg 3mg Sesame
Potassium 468mg 86mg Sesame
Iron 14.55mg 0.56mg Sesame
Sugar 0.3g 0.24g Brown rice
Fiber 11.8g 1.6g Sesame
Copper 4.082mg 0.106mg Sesame
Zinc 7.75mg 0.71mg Sesame
Starch 24.79g Brown rice
Phosphorus 629mg 103mg Sesame
Sodium 11mg 4mg Brown rice
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.17mg Sesame
Manganese 2.46mg 0.974mg Sesame
Selenium 34.4µg 5.8µg Sesame
Vitamin B1 0.791mg 0.178mg Sesame
Vitamin B2 0.247mg 0.069mg Sesame
Vitamin B3 4.515mg 2.561mg Sesame
Vitamin B5 0.05mg 0.38mg Brown rice
Vitamin B6 0.79mg 0.123mg Sesame
Vitamin K 0µg 0.2µg Brown rice
Folate 97µg 9µg Sesame
Choline 25.6mg 9.2mg Sesame
Saturated Fat 6.957g 0.26g Brown rice
Monounsaturated Fat 18.759g 0.369g Sesame
Polyunsaturated fat 21.773g 0.366g Sesame
Tryptophan 0.388mg 0.033mg Sesame
Threonine 0.736mg 0.095mg Sesame
Isoleucine 0.763mg 0.109mg Sesame
Leucine 1.358mg 0.214mg Sesame
Lysine 0.569mg 0.099mg Sesame
Methionine 0.586mg 0.058mg Sesame
Phenylalanine 0.94mg 0.133mg Sesame
Valine 0.99mg 0.151mg Sesame
Histidine 0.522mg 0.066mg Sesame
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Brown rice
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
13%
Brown rice
Minerals Daily Need Coverage Score
348%
Sesame
32%
Brown 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?
Brown rice
Brown rice is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 6.697g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 66)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $2)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.