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  6. Sesame vs. Wild rice

Sesame vs. Wild rice — In-Depth Nutrition Comparison

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Important differences between sesame and wild rice

  • 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.
  • Sesame has 325 times more calcium than wild rice. Sesame has 975mg of calcium, while wild rice has 3mg.

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

Infographic

Sesame vs Wild rice 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
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%
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%
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%
Contains less SodiumSodium -72.7%

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
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%
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%
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%
Contains more Vitamin B5Vitamin B5 +208%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.24mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

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 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +37418%
Contains more Poly. FatPolyunsaturated fat +10122.1%
Contains less Sat. FatSaturated fat -99.3%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.