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  6. Sesame vs. Wild rice

Sesame vs. Wild rice — In-Depth Nutrition Comparison

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Important differences between Sesame and Wild rice

  • Wild rice has less Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Vitamin B1, Selenium, Zinc, and Vitamin B6.
  • Sesame's daily need coverage for Copper is 440% more.
  • Sesame has 325 times more Calcium than Wild rice. Sesame has 975mg of Calcium, while Wild rice has 3mg.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Wild rice, cooked.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
9
:
1
Wild rice
Wild rice
Contains more Calcium +32400%
Contains more Iron +2325%
Contains more Magnesium +996.9%
Contains more Phosphorus +667.1%
Contains more Potassium +363.4%
Contains more Zinc +478.4%
Contains more Copper +3273.6%
Contains more Manganese +772.3%
Contains more Selenium +4200%
Contains less Sodium -72.7%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +32400%
Contains more Iron +2325%
Contains more Magnesium +996.9%
Contains more Phosphorus +667.1%
Contains more Potassium +363.4%
Contains more Zinc +478.4%
Contains more Copper +3273.6%
Contains more Manganese +772.3%
Contains more Selenium +4200%
Contains less Sodium -72.7%

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
7
:
2
Wild rice
Wild rice
Contains more Vitamin A +200%
Contains more Vitamin B1 +1421.2%
Contains more Vitamin B2 +183.9%
Contains more Vitamin B3 +250.8%
Contains more Vitamin B6 +485.2%
Contains more Folate +273.1%
Contains more Vitamin B5 +208%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.24
Sesame
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%
Wild rice
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% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +200%
Contains more Vitamin B1 +1421.2%
Contains more Vitamin B2 +183.9%
Contains more Vitamin B3 +250.8%
Contains more Vitamin B6 +485.2%
Contains more Folate +273.1%
Contains more Vitamin B5 +208%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Wild rice
Wild rice
Contains more Protein +344.4%
Contains more Fats +14508.8%
Contains more Other +1015%
Contains more Water +1476.3%
Equal in Carbs - 21.34
Sesame
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
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +344.4%
Contains more Fats +14508.8%
Contains more Other +1015%
Contains more Water +1476.3%
Equal in Carbs - 21.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +37418%
Contains more Polyunsaturated fat +10122.1%
Contains less Saturated Fat -99.3%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +37418%
Contains more Polyunsaturated fat +10122.1%
Contains less Saturated Fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sesame Wild rice Opinion
Net carbs 11.65g 19.54g Wild rice
Protein 17.73g 3.99g Sesame
Fats 49.67g 0.34g Sesame
Carbs 23.45g 21.34g Sesame
Calories 573kcal 101kcal Sesame
Fructose 0.2g Wild rice
Sugar 0.3g 0.73g Sesame
Fiber 11.8g 1.8g Sesame
Calcium 975mg 3mg Sesame
Iron 14.55mg 0.6mg Sesame
Magnesium 351mg 32mg Sesame
Phosphorus 629mg 82mg Sesame
Potassium 468mg 101mg Sesame
Sodium 11mg 3mg Wild rice
Zinc 7.75mg 1.34mg Sesame
Copper 4.082mg 0.121mg Sesame
Manganese 2.46mg 0.282mg Sesame
Selenium 34.4µg 0.8µg Sesame
Vitamin A 9IU 3IU Sesame
Vitamin E 0.25mg 0.24mg Sesame
Vitamin B1 0.791mg 0.052mg Sesame
Vitamin B2 0.247mg 0.087mg Sesame
Vitamin B3 4.515mg 1.287mg Sesame
Vitamin B5 0.05mg 0.154mg Wild rice
Vitamin B6 0.79mg 0.135mg Sesame
Folate 97µg 26µg Sesame
Vitamin K 0µg 0.5µg Wild rice
Tryptophan 0.388mg 0.049mg Sesame
Threonine 0.736mg 0.127mg Sesame
Isoleucine 0.763mg 0.167mg Sesame
Leucine 1.358mg 0.276mg Sesame
Lysine 0.569mg 0.17mg Sesame
Methionine 0.586mg 0.119mg Sesame
Phenylalanine 0.94mg 0.195mg Sesame
Valine 0.99mg 0.232mg Sesame
Histidine 0.522mg 0.104mg Sesame
Saturated Fat 6.957g 0.049g Wild rice
Monounsaturated Fat 18.759g 0.05g Sesame
Polyunsaturated fat 21.773g 0.213g 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

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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
50%
Sesame
10%
Wild rice
Minerals Daily Need Coverage Score
348%
Sesame
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 6.908g)
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 - 0.43g)
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 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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.