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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% 1.1% 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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
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%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Sesame
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 Wild rice raw Sesame Opinion
Calories 357kcal 573kcal Sesame
Protein 14.73g 17.73g Sesame
Fats 1.08g 49.67g Sesame
Net carbs 68.7g 11.65g Wild rice raw
Carbs 74.9g 23.45g Wild rice raw
Magnesium 177mg 351mg Sesame
Calcium 21mg 975mg Sesame
Potassium 427mg 468mg Sesame
Iron 1.96mg 14.55mg Sesame
Sugar 2.5g 0.3g Sesame
Fiber 6.2g 11.8g Sesame
Copper 0.524mg 4.082mg Sesame
Zinc 5.96mg 7.75mg Sesame
Phosphorus 433mg 629mg Sesame
Sodium 7mg 11mg Wild rice raw
Vitamin A 19IU 9IU Wild rice raw
Vitamin A 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0.25mg Wild rice raw
Manganese 1.329mg 2.46mg Sesame
Selenium 2.8µg 34.4µg Sesame
Vitamin B1 0.115mg 0.791mg Sesame
Vitamin B2 0.262mg 0.247mg Wild rice raw
Vitamin B3 6.733mg 4.515mg Wild rice raw
Vitamin B5 1.074mg 0.05mg Wild rice raw
Vitamin B6 0.391mg 0.79mg Sesame
Vitamin K 1.9µg 0µg Wild rice raw
Folate 95µg 97µg Sesame
Choline 35mg 25.6mg Wild rice raw
Saturated Fat 0.156g 6.957g Wild rice raw
Monounsaturated Fat 0.159g 18.759g Sesame
Polyunsaturated fat 0.676g 21.773g Sesame
Tryptophan 0.179mg 0.388mg Sesame
Threonine 0.469mg 0.736mg Sesame
Isoleucine 0.618mg 0.763mg Sesame
Leucine 1.018mg 1.358mg Sesame
Lysine 0.629mg 0.569mg Wild rice raw
Methionine 0.438mg 0.586mg Sesame
Phenylalanine 0.721mg 0.94mg Sesame
Valine 0.858mg 0.99mg Sesame
Histidine 0.384mg 0.522mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Sesame
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
37%
Wild rice raw
47%
Sesame
Minerals Daily Need Coverage Score
96%
Wild rice raw
348%
Sesame

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. 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.