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Wild rice vs Sesame - In-Depth Nutrition Comparison

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Differences between Wild rice and Sesame

  • Wild rice 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 is lower.

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

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Wild rice vs Sesame infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Sesame
Contains less Sodium -36.4%
Contains more Iron +642.3%
Contains more Calcium +4542.9%
Contains more Magnesium +98.3%
Contains more Copper +679%
Contains more Zinc +30%
Contains more Phosphorus +45.3%
Equal in Potassium - 468
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains less Sodium -36.4%
Contains more Iron +642.3%
Contains more Calcium +4542.9%
Contains more Magnesium +98.3%
Contains more Copper +679%
Contains more Zinc +30%
Contains more Phosphorus +45.3%
Equal in Potassium - 468

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Sesame
Contains more Vitamin A +111.1%
Contains more Vitamin E +228%
Contains more Vitamin B3 +49.1%
Contains more Vitamin B5 +2048%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +587.8%
Contains more Vitamin B6 +102%
Equal in Vitamin B2 - 0.247
Equal in Folate - 97
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Contains more Vitamin A +111.1%
Contains more Vitamin E +228%
Contains more Vitamin B3 +49.1%
Contains more Vitamin B5 +2048%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +587.8%
Contains more Vitamin B6 +102%
Equal in Vitamin B2 - 0.247
Equal in Folate - 97

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
50
Sesame
Mineral Summary Score
96
Wild rice
372
Sesame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
106%
Sesame
Carbohydrates
75%
Wild rice
23%
Sesame
Fats
5%
Wild rice
229%
Sesame

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Sesame
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 6.801g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 57)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $4)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Wild rice Sesame Opinion
Calories 357 573 Sesame
Protein 14.73 17.73 Sesame
Fats 1.08 49.67 Sesame
Vitamin C 0 0
Carbs 74.9 23.45 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 14.55 Sesame
Calcium 21 975 Sesame
Potassium 427 468 Sesame
Magnesium 177 351 Sesame
Sugar 2.5 0.3 Sesame
Fiber 6.2 11.8 Sesame
Copper 0.524 4.082 Sesame
Zinc 5.96 7.75 Sesame
Starch
Phosphorus 433 629 Sesame
Sodium 7 11 Wild rice
Vitamin A 19 9 Wild rice
Vitamin E 0.82 0.25 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.791 Sesame
Vitamin B2 0.262 0.247 Wild rice
Vitamin B3 6.733 4.515 Wild rice
Vitamin B5 1.074 0.05 Wild rice
Vitamin B6 0.391 0.79 Sesame
Vitamin B12 0 0
Vitamin K 1.9 0 Wild rice
Folate 95 97 Sesame
Trans Fat
Saturated Fat 0.156 6.957 Wild rice
Monounsaturated Fat 0.159 18.759 Sesame
Polyunsaturated fat 0.676 21.773 Sesame
Tryptophan 0.179 0.388 Sesame
Threonine 0.469 0.736 Sesame
Isoleucine 0.618 0.763 Sesame
Leucine 1.018 1.358 Sesame
Lysine 0.629 0.569 Wild rice
Methionine 0.438 0.586 Sesame
Phenylalanine 0.721 0.94 Sesame
Valine 0.858 0.99 Sesame
Histidine 0.384 0.522 Sesame
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - 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.