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  6. Wild rice vs. Sesame

Wild rice vs. Sesame — In-Depth Nutrition Comparison

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Important differences between wild rice and sesame

  • 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.

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

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Sesame
Sesame
9
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 -72.7%
Contains more MagnesiumMagnesium +996.9%
Contains more CalciumCalcium +32400%
Contains more PotassiumPotassium +363.4%
Contains more IronIron +2325%
Contains more CopperCopper +3273.6%
Contains more ZincZinc +478.4%
Contains more PhosphorusPhosphorus +667.1%
Contains more ManganeseManganese +772.3%
Contains more SeleniumSelenium +4200%

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 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% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Sesame
Sesame
5
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%
Contains more Vitamin B5Vitamin B5 +208%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1421.2%
Contains more Vitamin B2Vitamin B2 +183.9%
Contains more Vitamin B3Vitamin B3 +250.8%
Contains more Vitamin B6Vitamin B6 +485.2%
Contains more FolateFolate +273.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.25mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Sesame DV% diff.
Copper 0.121mg 4.082mg 440%
Iron 0.6mg 14.55mg 174%
Polyunsaturated fat 0.213g 21.773g 144%
Calcium 3mg 975mg 97%
Manganese 0.282mg 2.46mg 95%
Phosphorus 82mg 629mg 78%
Fats 0.34g 49.67g 76%
Magnesium 32mg 351mg 76%
Vitamin B1 0.052mg 0.791mg 62%
Selenium 0.8µg 34.4µg 61%
Zinc 1.34mg 7.75mg 58%
Vitamin B6 0.135mg 0.79mg 50%
Monounsaturated fat 0.05g 18.759g 47%
Fiber 1.8g 11.8g 40%
Saturated fat 0.049g 6.957g 31%
Protein 3.99g 17.73g 27%
Calories 101kcal 573kcal 24%
Vitamin B3 1.287mg 4.515mg 20%
Folate 26µg 97µg 18%
Vitamin B2 0.087mg 0.247mg 12%
Potassium 101mg 468mg 11%
Choline 10.2mg 25.6mg 3%
Vitamin B5 0.154mg 0.05mg 2%
Carbs 21.34g 23.45g 1%
Protein per 100 calories 4g 3.1g N/A
Calories per 10 g protein 253kcal 323kcal N/A
Weight per 100 calories 99g 17g N/A
Unsaturated / Saturated Fat ratio 5.4 5.8 N/A
Net carbs 19.54g 11.65g N/A
Sugar 0.73g 0.3g N/A
Sodium 3mg 11mg 0%
Vitamin E 0.24mg 0.25mg 0%
Vitamin K 0.5µg 0µg 0%
Tryptophan 0.049mg 0.388mg 0%
Threonine 0.127mg 0.736mg 0%
Isoleucine 0.167mg 0.763mg 0%
Leucine 0.276mg 1.358mg 0%
Lysine 0.17mg 0.569mg 0%
Methionine 0.119mg 0.586mg 0%
Phenylalanine 0.195mg 0.94mg 0%
Valine 0.232mg 0.99mg 0%
Histidine 0.104mg 0.522mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Sesame
Sesame
4
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 WaterWater +1476.3%
Contains more ProteinProtein +344.4%
Contains more FatsFats +14508.8%
Contains more OtherOther +1015%
~equal in Carbs ~23.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 -99.3%
Contains more Mono. FatMonounsaturated fat +37418%
Contains more Poly. FatPolyunsaturated fat +10122.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.