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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +32400%
Contains more Iron +2498.2%
Contains more Magnesium +800%
Contains more Phosphorus +510.7%
Contains more Potassium +444.2%
Contains more Zinc +991.5%
Contains more Copper +3750.9%
Contains less Sodium -63.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +32400%
Contains more Iron +2498.2%
Contains more Magnesium +800%
Contains more Phosphorus +510.7%
Contains more Potassium +444.2%
Contains more Zinc +991.5%
Contains more Copper +3750.9%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +47.1%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B2 +258%
Contains more Vitamin B3 +76.3%
Contains more Vitamin B6 +542.3%
Contains more Folate +977.8%
Contains more Vitamin B5 +660%
Contains more Vitamin K +∞%
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +47.1%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B2 +258%
Contains more Vitamin B3 +76.3%
Contains more Vitamin B6 +542.3%
Contains more Folate +977.8%
Contains more Vitamin B5 +660%
Contains more Vitamin K +∞%

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 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
Net carbs 11.65g 23.98g Brown rice
Protein 17.73g 2.74g Sesame
Fats 49.67g 0.97g Sesame
Carbs 23.45g 25.58g Brown rice
Calories 573kcal 123kcal Sesame
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar 0.3g 0.24g Brown rice
Fiber 11.8g 1.6g Sesame
Calcium 975mg 3mg Sesame
Iron 14.55mg 0.56mg Sesame
Magnesium 351mg 39mg Sesame
Phosphorus 629mg 103mg Sesame
Potassium 468mg 86mg Sesame
Sodium 11mg 4mg Brown rice
Zinc 7.75mg 0.71mg Sesame
Copper 4.082mg 0.106mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.17mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Folate 97µg 9µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.2µg Brown rice
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
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 0.26g Brown rice
Monounsaturated Fat 18.759g 0.369g Sesame
Polyunsaturated fat 21.773g 0.366g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Brown 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
14
Brown rice
Mineral Summary Score
372
Sesame
20
Brown 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%
Brown rice
Carbohydrates
23%
Sesame
26%
Brown rice
Fats
229%
Sesame
4%
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

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. 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.