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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, Selenium, Vitamin B1, Manganese, Magnesium, Vitamin B6, and Phosphorus 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

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
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

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +587.8%
Contains more Vitamin B6Vitamin B6 +102%
Contains more Vitamin AVitamin A +111.1%
Contains more Vitamin EVitamin E +228%
Contains more Vitamin B3Vitamin B3 +49.1%
Contains more Vitamin B5Vitamin B5 +2048%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +36.7%
~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
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 OtherOther +191.5%
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%

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 raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sesame Wild rice raw Opinion
Calories 573kcal 357kcal Sesame
Protein 17.73g 14.73g Sesame
Fats 49.67g 1.08g Sesame
Net carbs 11.65g 68.7g Wild rice raw
Carbs 23.45g 74.9g Wild rice raw
Magnesium 351mg 177mg Sesame
Calcium 975mg 21mg Sesame
Potassium 468mg 427mg Sesame
Iron 14.55mg 1.96mg Sesame
Sugar 0.3g 2.5g Sesame
Fiber 11.8g 6.2g Sesame
Copper 4.082mg 0.524mg Sesame
Zinc 7.75mg 5.96mg Sesame
Phosphorus 629mg 433mg Sesame
Sodium 11mg 7mg Wild rice raw
Vitamin A 9IU 19IU Wild rice raw
Vitamin A 0µg 1µg Wild rice raw
Vitamin E 0.25mg 0.82mg Wild rice raw
Manganese 2.46mg 1.329mg Sesame
Selenium 34.4µg 2.8µg Sesame
Vitamin B1 0.791mg 0.115mg Sesame
Vitamin B2 0.247mg 0.262mg Wild rice raw
Vitamin B3 4.515mg 6.733mg Wild rice raw
Vitamin B5 0.05mg 1.074mg Wild rice raw
Vitamin B6 0.79mg 0.391mg Sesame
Vitamin K 0µg 1.9µg Wild rice raw
Folate 97µg 95µg Sesame
Choline 25.6mg 35mg Wild rice raw
Saturated Fat 6.957g 0.156g Wild rice raw
Monounsaturated Fat 18.759g 0.159g Sesame
Polyunsaturated fat 21.773g 0.676g Sesame
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 raw
Methionine 0.586mg 0.438mg Sesame
Phenylalanine 0.94mg 0.721mg Sesame
Valine 0.99mg 0.858mg Sesame
Histidine 0.522mg 0.384mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
47%
Sesame
37%
Wild rice raw
Minerals Daily Need Coverage Score
348%
Sesame
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 6.801g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 57)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $4)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
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)

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.