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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.

Infographic

Sesame vs Wild 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 +4542.9%
Contains more Iron +642.3%
Contains more Magnesium +98.3%
Contains more Phosphorus +45.3%
Contains more Zinc +30%
Contains more Copper +679%
Contains less Sodium -36.4%
Equal in Potassium - 427
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +4542.9%
Contains more Iron +642.3%
Contains more Magnesium +98.3%
Contains more Phosphorus +45.3%
Contains more Zinc +30%
Contains more Copper +679%
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 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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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

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

All nutrients comparison - raw data values

Nutrient Sesame Wild rice Opinion
Net carbs 11.65g 68.7g Wild rice
Protein 17.73g 14.73g Sesame
Fats 49.67g 1.08g Sesame
Carbs 23.45g 74.9g Wild rice
Calories 573kcal 357kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g 2.5g Sesame
Fiber 11.8g 6.2g Sesame
Calcium 975mg 21mg Sesame
Iron 14.55mg 1.96mg Sesame
Magnesium 351mg 177mg Sesame
Phosphorus 629mg 433mg Sesame
Potassium 468mg 427mg Sesame
Sodium 11mg 7mg Wild rice
Zinc 7.75mg 5.96mg Sesame
Copper 4.082mg 0.524mg Sesame
Vitamin A 9IU 19IU Wild rice
Vitamin E 0.25mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 0.115mg Sesame
Vitamin B2 0.247mg 0.262mg Wild rice
Vitamin B3 4.515mg 6.733mg Wild rice
Vitamin B5 0.05mg 1.074mg Wild rice
Vitamin B6 0.79mg 0.391mg Sesame
Folate 97µg 95µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg 1.9µg Wild rice
Tryptophan 0.388mg 0.179mg Sesame
Threonine 0.736mg 0.469mg Sesame
Isoleucine 0.763mg 0.618mg Sesame
Leucine 1.358mg 1.018mg Sesame
Lysine 0.569mg 0.629mg Wild rice
Methionine 0.586mg 0.438mg Sesame
Phenylalanine 0.94mg 0.721mg Sesame
Valine 0.99mg 0.858mg Sesame
Histidine 0.522mg 0.384mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.957g 0.156g Wild rice
Monounsaturated Fat 18.759g 0.159g Sesame
Polyunsaturated fat 21.773g 0.676g Sesame

Which food is preferable for your diet?

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

People also compare

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

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.

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.