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  6. Wild rice raw vs. Sesame

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

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Differences between wild rice raw and sesame

  • 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.
  • The amount of saturated fat in wild rice raw is lower.

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

Infographic

Wild rice raw vs Sesame 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.
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%
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%
Contains less SodiumSodium -36.4%
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%
~equal in Potassium ~468mg

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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
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 +∞%
Contains more CholineCholine +36.7%
Contains more Vitamin B1Vitamin B1 +587.8%
Contains more Vitamin B6Vitamin B6 +102%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.247mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~97µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
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
Contains more CarbsCarbs +219.4%
Contains more WaterWater +65.5%
Contains more ProteinProtein +20.4%
Contains more FatsFats +4499.1%
Contains more OtherOther +191.5%

Fat Type Comparison

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

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.