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  6. Sesame vs. Wild rice raw

Sesame vs. Wild rice raw — In-Depth Nutrition Comparison

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Differences between sesame and wild rice raw

  • Wild rice raw contains less copper, iron, calcium, fats, selenium, vitamin B1, manganese, magnesium, and vitamin B6 than sesame.
  • Sesame's daily need coverage for copper is 395% higher.
  • Wild rice raw contains 46 times less calcium than sesame. Sesame contains 975mg of calcium, while wild rice raw contains 21mg.
  • The amount of saturated fat in wild rice raw is lower.

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

Infographic

Sesame vs Wild rice raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Sesame
Sesame
8
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +98.3%
Contains more CalciumCalcium +4542.9%
Contains more IronIron +642.3%
Contains more CopperCopper +679%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +45.3%
Contains more ManganeseManganese +85.1%
Contains more SeleniumSelenium +1128.6%
Contains less SodiumSodium -36.4%
~equal in Potassium ~427mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Sesame
Sesame
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 16% 29% 60% 126% 64% 90% 0% 4.8% 71%
Contains more Vitamin B1Vitamin B1 +587.8%
Contains more Vitamin B6Vitamin B6 +102%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +228%
Contains more Vitamin B3Vitamin B3 +49.1%
Contains more Vitamin B5Vitamin B5 +2048%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~95µg

All nutrients comparison - raw data values

Nutrient Sesame Wild rice raw DV% diff.
Copper 4.082mg 0.524mg 395%
Iron 14.55mg 1.96mg 157%
Polyunsaturated fat 21.773g 0.676g 141%
Calcium 975mg 21mg 95%
Fats 49.67g 1.08g 75%
Selenium 34.4µg 2.8µg 57%
Vitamin B1 0.791mg 0.115mg 56%
Manganese 2.46mg 1.329mg 49%
Monounsaturated fat 18.759g 0.159g 47%
Magnesium 351mg 177mg 41%
Vitamin B6 0.79mg 0.391mg 31%
Saturated fat 6.957g 0.156g 31%
Phosphorus 629mg 433mg 28%
Fiber 11.8g 6.2g 22%
Vitamin B5 0.05mg 1.074mg 20%
Carbs 23.45g 74.9g 17%
Zinc 7.75mg 5.96mg 16%
Vitamin B3 4.515mg 6.733mg 14%
Calories 573kcal 357kcal 11%
Protein 17.73g 14.73g 6%
Vitamin E 0.25mg 0.82mg 4%
Vitamin K 0µg 1.9µg 2%
Choline 25.6mg 35mg 2%
Potassium 468mg 427mg 1%
Vitamin B2 0.247mg 0.262mg 1%
Folate 97µg 95µg 1%
Protein per 100 calories 3.1g 4.1g N/A
Calories per 10 g protein 323kcal 242kcal N/A
Weight per 100 calories 17g 28g N/A
Unsaturated / Saturated Fat ratio 5.8 5.4 N/A
Net carbs 11.65g 68.7g N/A
Sugar 0.3g 2.5g N/A
Sodium 11mg 7mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.388mg 0.179mg 0%
Threonine 0.736mg 0.469mg 0%
Isoleucine 0.763mg 0.618mg 0%
Leucine 1.358mg 1.018mg 0%
Lysine 0.569mg 0.629mg 0%
Methionine 0.586mg 0.438mg 0%
Phenylalanine 0.94mg 0.721mg 0%
Valine 0.99mg 0.858mg 0%
Histidine 0.522mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +20.4%
Contains more FatsFats +4499.1%
Contains more CarbsCarbs +219.4%
Contains more WaterWater +65.5%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +11698.1%
Contains more Poly. FatPolyunsaturated fat +3120.9%
Contains less Sat. FatSaturated fat -97.8%

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 raw - 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.