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Sesame vs Wild rice - In-Depth Nutrition Comparison

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Differences between Sesame and Wild rice

  • Wild rice contains less Copper, Iron, Calcium, Selenium, Vitamin B1, Manganese, Magnesium, Vitamin B6, and Phosphorus than Sesame.
  • Sesame's daily need coverage for Copper is 395% higher.
  • Wild rice contains 46 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Wild rice contains 21mg.
  • The amount of Saturated Fat in Wild rice is lower.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Wild rice, raw.

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Sesame vs Wild rice infographic
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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
:
Contains more Iron +642.3%
Contains more Calcium +4542.9%
Contains more Magnesium +98.3%
Contains more Copper +679%
Contains more Zinc +30%
Contains more Phosphorus +45.3%
Contains less Sodium -36.4%
Equal in Potassium - 427
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +642.3%
Contains more Calcium +4542.9%
Contains more Magnesium +98.3%
Contains more Copper +679%
Contains more Zinc +30%
Contains more Phosphorus +45.3%
Contains less Sodium -36.4%
Equal in Potassium - 427

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
3
:
Contains more Vitamin B1 +587.8%
Contains more Vitamin B6 +102%
Contains more Vitamin A +111.1%
Contains more Vitamin E +228%
Contains more Vitamin B3 +49.1%
Contains more Vitamin B5 +2048%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.262
Equal in Folate - 95
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin B1 +587.8%
Contains more Vitamin B6 +102%
Contains more Vitamin A +111.1%
Contains more Vitamin E +228%
Contains more Vitamin B3 +49.1%
Contains more Vitamin B5 +2048%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.262
Equal in Folate - 95

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
39
Wild rice
Mineral Summary Score
372
Sesame
96
Wild 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
88%
Wild rice
Carbohydrates
23%
Sesame
75%
Wild rice
Fats
229%
Sesame
5%
Wild rice

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 Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 6.801g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 57)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $4)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.2g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Sesame Wild rice Opinion
Calories 573 357 Sesame
Protein 17.73 14.73 Sesame
Fats 49.67 1.08 Sesame
Vitamin C 0 0
Carbs 23.45 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 1.96 Sesame
Calcium 975 21 Sesame
Potassium 468 427 Sesame
Magnesium 351 177 Sesame
Sugar 0.3 2.5 Sesame
Fiber 11.8 6.2 Sesame
Copper 4.082 0.524 Sesame
Zinc 7.75 5.96 Sesame
Starch
Phosphorus 629 433 Sesame
Sodium 11 7 Wild rice
Vitamin A 9 19 Wild rice
Vitamin E 0.25 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.791 0.115 Sesame
Vitamin B2 0.247 0.262 Wild rice
Vitamin B3 4.515 6.733 Wild rice
Vitamin B5 0.05 1.074 Wild rice
Vitamin B6 0.79 0.391 Sesame
Vitamin B12 0 0
Vitamin K 0 1.9 Wild rice
Folate 97 95 Sesame
Trans Fat
Saturated Fat 6.957 0.156 Wild rice
Monounsaturated Fat 18.759 0.159 Sesame
Polyunsaturated fat 21.773 0.676 Sesame
Tryptophan 0.388 0.179 Sesame
Threonine 0.736 0.469 Sesame
Isoleucine 0.763 0.618 Sesame
Leucine 1.358 1.018 Sesame
Lysine 0.569 0.629 Wild rice
Methionine 0.586 0.438 Sesame
Phenylalanine 0.94 0.721 Sesame
Valine 0.99 0.858 Sesame
Histidine 0.522 0.384 Sesame
Fructose

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.