Side-by-Side Comparison

Sesame Seeds (Whole) vs White Rice (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean golden whole sesame seeds in a minimalist stone bowl

nuts seeds

Sesame Seeds (Whole)

573Calories

17.7Protein

11.8Fiber

0.0Vit C

View Details

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-77%

White Rice (Cooked)

White Rice (Cooked) has fewer calories (energy) (130 kcal vs 573 kcal, 443 kcal less).

Higher Protein

+559%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 17.7 g vs 2.7 g in White Rice (Cooked) (+15.0 g, +559%).

Higher Dietary Fiber

+2850%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 11.8 g vs 0.40 g in White Rice (Cooked) (+11.4 g, +2850%).

Higher Potassium

+1237%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 468 mg vs 35.0 mg in White Rice (Cooked) (+433 mg, +1237%).

Comparing per 100 g standard edible portion.

Nutrient

Sesame Seeds (Whole)100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

573 kcal29% DV

White Rice (Cooked)

130 kcal7% DV

Sesame Seeds (Whole) provides 573 kcal vs 130 kcal in White Rice (Cooked) (+443 kcal, +341%).

ProteinSesame Seeds (Whole) higher

Sesame Seeds (Whole)

17.7 g35% DV

White Rice (Cooked)

2.7 g5% DV

Sesame Seeds (Whole) provides 17.7 g vs 2.7 g in White Rice (Cooked) (+15.0 g, +559%).

CarbohydratesWhite Rice (Cooked) higher

Sesame Seeds (Whole)

23.5 g9% DV

White Rice (Cooked)

28.2 g10% DV

White Rice (Cooked) provides 28.2 g vs 23.5 g in Sesame Seeds (Whole) (+4.7 g, +20%).

Dietary FiberSesame Seeds (Whole) higher

Sesame Seeds (Whole)

11.8 g42% DV

White Rice (Cooked)

0.40 g1% DV

Sesame Seeds (Whole) provides 11.8 g vs 0.40 g in White Rice (Cooked) (+11.4 g, +2850%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

49.7 g64% DV

White Rice (Cooked)

0.28 g

Sesame Seeds (Whole) provides 49.7 g vs 0.28 g in White Rice (Cooked) (+49.4 g, +17639%).

Total SugarsSesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.30 g1% DV

White Rice (Cooked)

0.05 g

Sesame Seeds (Whole) provides 0.30 g vs 0.05 g in White Rice (Cooked) (+0.25 g, +500%).

Vitamins12 nutrients

Vitamin CSimilar

Sesame Seeds (Whole)

0 mg

White Rice (Cooked)

0 mg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Sesame Seeds (Whole)

0 µg

White Rice (Cooked)

0 µg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

White Rice (Cooked)

0 µg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.25 mg2% DV

White Rice (Cooked)

0.04 mg

Sesame Seeds (Whole) provides 0.25 mg vs 0.04 mg in White Rice (Cooked) (+0.21 mg, +525%).

Vitamin KWhite Rice (Cooked) higher

Sesame Seeds (Whole)

0 µg

White Rice (Cooked)

0.1 µg

White Rice (Cooked) provides slightly more vitamin k (0.1 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

97 µg24% DV

White Rice (Cooked)

58 µg14% DV

Sesame Seeds (Whole) provides 97 µg vs 58 µg in White Rice (Cooked) (+39 µg, +67%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.79 mg66% DV

White Rice (Cooked)

0.16 mg14% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.16 mg in White Rice (Cooked) (+0.63 mg, +385%).

Riboflavin (Vitamin B2)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.25 mg19% DV

White Rice (Cooked)

0.01 mg1% DV

Sesame Seeds (Whole) provides 0.25 mg vs 0.01 mg in White Rice (Cooked) (+0.23 mg, +1800%).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

4.5 mg28% DV

White Rice (Cooked)

1.5 mg9% DV

Sesame Seeds (Whole) provides 4.5 mg vs 1.5 mg in White Rice (Cooked) (+3.0 mg, +206%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Sesame Seeds (Whole)

0.05 mg1% DV

White Rice (Cooked)

0.40 mg8% DV

White Rice (Cooked) provides 0.40 mg vs 0.05 mg in Sesame Seeds (Whole) (+0.35 mg, +690%).

Vitamin B6Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.79 mg46% DV

White Rice (Cooked)

0.09 mg5% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.09 mg in White Rice (Cooked) (+0.70 mg, +749%).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

White Rice (Cooked)

0 µg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

11.0 mg

White Rice (Cooked)

1.0 mg

Sesame Seeds (Whole) provides 11.0 mg vs 1.0 mg in White Rice (Cooked) (+10.0 mg, +1000%).

PotassiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

468 mg10% DV

White Rice (Cooked)

35.0 mg1% DV

Sesame Seeds (Whole) provides 468 mg vs 35.0 mg in White Rice (Cooked) (+433 mg, +1237%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

975 mg75% DV

White Rice (Cooked)

10.0 mg1% DV

Sesame Seeds (Whole) provides 975 mg vs 10.0 mg in White Rice (Cooked) (+965 mg, +9650%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

14.6 mg81% DV

White Rice (Cooked)

1.2 mg7% DV

Sesame Seeds (Whole) provides 14.6 mg vs 1.2 mg in White Rice (Cooked) (+13.4 mg, +1113%).

MagnesiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

351 mg84% DV

White Rice (Cooked)

12.0 mg3% DV

Sesame Seeds (Whole) provides 351 mg vs 12.0 mg in White Rice (Cooked) (+339 mg, +2825%).

PhosphorusSesame Seeds (Whole) higher

Sesame Seeds (Whole)

629 mg50% DV

White Rice (Cooked)

43.0 mg3% DV

Sesame Seeds (Whole) provides 629 mg vs 43.0 mg in White Rice (Cooked) (+586 mg, +1363%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

7.8 mg70% DV

White Rice (Cooked)

0.49 mg4% DV

Sesame Seeds (Whole) provides 7.8 mg vs 0.49 mg in White Rice (Cooked) (+7.3 mg, +1482%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

7.0 g35% DV

White Rice (Cooked)

0.08 g

Sesame Seeds (Whole) provides 7.0 g vs 0.08 g in White Rice (Cooked) (+6.9 g, +8939%).

Nutrient

Sesame Seeds (Whole)9 g (1 tablespoon (9 g))

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Sesame Seeds (Whole)

52 kcal3% DV

White Rice (Cooked)

205 kcal10% DV

White Rice (Cooked) provides 205 kcal vs 52 kcal in Sesame Seeds (Whole) (+154 kcal, +298%).

ProteinWhite Rice (Cooked) higher

Sesame Seeds (Whole)

1.6 g3% DV

White Rice (Cooked)

4.3 g9% DV

White Rice (Cooked) provides 4.3 g vs 1.6 g in Sesame Seeds (Whole) (+2.7 g, +166%).

CarbohydratesWhite Rice (Cooked) higher

Sesame Seeds (Whole)

2.1 g1% DV

White Rice (Cooked)

44.5 g16% DV

White Rice (Cooked) provides 44.5 g vs 2.1 g in Sesame Seeds (Whole) (+42.4 g, +2009%).

Dietary FiberSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.1 g4% DV

White Rice (Cooked)

0.63 g2% DV

Sesame Seeds (Whole) provides 1.1 g vs 0.63 g in White Rice (Cooked) (+0.43 g, +68%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

4.5 g6% DV

White Rice (Cooked)

0.44 g1% DV

Sesame Seeds (Whole) provides 4.5 g vs 0.44 g in White Rice (Cooked) (+4.0 g, +910%).

Total SugarsWhite Rice (Cooked) higher

Sesame Seeds (Whole)

0.03 g

White Rice (Cooked)

0.08 g

White Rice (Cooked) provides slightly more total sugars (0.08 g vs 0.03 g).

Vitamins12 nutrients

Vitamin CSimilar

Sesame Seeds (Whole)

0 mg

White Rice (Cooked)

0 mg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Sesame Seeds (Whole)

0 µg

White Rice (Cooked)

0 µg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

White Rice (Cooked)

0 µg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Sesame Seeds (Whole)

0.02 mg

White Rice (Cooked)

0.06 mg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin e (0.02 mg).

Vitamin KWhite Rice (Cooked) higher

Sesame Seeds (Whole)

0 µg

White Rice (Cooked)

0.2 µg

White Rice (Cooked) provides slightly more vitamin k (0.2 µg vs 0 µg).

Folate (DFE)White Rice (Cooked) higher

Sesame Seeds (Whole)

8.7 µg2% DV

White Rice (Cooked)

92 µg23% DV

White Rice (Cooked) provides 92 µg vs 8.7 µg in Sesame Seeds (Whole) (+83 µg, +950%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Sesame Seeds (Whole)

0.07 mg6% DV

White Rice (Cooked)

0.26 mg21% DV

White Rice (Cooked) provides 0.26 mg vs 0.07 mg in Sesame Seeds (Whole) (+0.19 mg, +262%).

Riboflavin (Vitamin B2)Similar

Sesame Seeds (Whole)

0.02 mg2% DV

White Rice (Cooked)

0.02 mg2% DV

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Sesame Seeds (Whole)

0.41 mg3% DV

White Rice (Cooked)

2.3 mg15% DV

White Rice (Cooked) provides 2.3 mg vs 0.41 mg in Sesame Seeds (Whole) (+1.9 mg, +474%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Sesame Seeds (Whole)

0.00 mg

White Rice (Cooked)

0.62 mg12% DV

White Rice (Cooked) provides 0.62 mg vs 0.00 mg in Sesame Seeds (Whole) (+0.62 mg, +13769%).

Vitamin B6White Rice (Cooked) higher

Sesame Seeds (Whole)

0.07 mg4% DV

White Rice (Cooked)

0.15 mg9% DV

White Rice (Cooked) provides slightly more vitamin b6 (0.15 mg vs 0.07 mg).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

White Rice (Cooked)

0 µg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWhite Rice (Cooked) higher

Sesame Seeds (Whole)

0.99 mg

White Rice (Cooked)

1.6 mg

White Rice (Cooked) provides 1.6 mg vs 0.99 mg in Sesame Seeds (Whole) (+0.59 mg, +60%).

PotassiumWhite Rice (Cooked) higher

Sesame Seeds (Whole)

42.1 mg1% DV

White Rice (Cooked)

55.3 mg1% DV

White Rice (Cooked) provides 55.3 mg vs 42.1 mg in Sesame Seeds (Whole) (+13.2 mg, +31%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

87.8 mg7% DV

White Rice (Cooked)

15.8 mg1% DV

Sesame Seeds (Whole) provides 87.8 mg vs 15.8 mg in White Rice (Cooked) (+72.0 mg, +455%).

IronWhite Rice (Cooked) higher

Sesame Seeds (Whole)

1.3 mg7% DV

White Rice (Cooked)

1.9 mg11% DV

White Rice (Cooked) provides 1.9 mg vs 1.3 mg in Sesame Seeds (Whole) (+0.59 mg, +45%).

MagnesiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

31.6 mg8% DV

White Rice (Cooked)

19.0 mg5% DV

Sesame Seeds (Whole) provides 31.6 mg vs 19.0 mg in White Rice (Cooked) (+12.6 mg, +67%).

PhosphorusWhite Rice (Cooked) higher

Sesame Seeds (Whole)

56.6 mg5% DV

White Rice (Cooked)

67.9 mg5% DV

White Rice (Cooked) provides 67.9 mg vs 56.6 mg in Sesame Seeds (Whole) (+11.3 mg, +20%).

ZincWhite Rice (Cooked) higher

Sesame Seeds (Whole)

0.70 mg6% DV

White Rice (Cooked)

0.77 mg7% DV

White Rice (Cooked) provides 0.77 mg vs 0.70 mg in Sesame Seeds (Whole) (+0.08 mg, +11%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.63 g3% DV

White Rice (Cooked)

0.12 g1% DV

Sesame Seeds (Whole) provides 0.63 g vs 0.12 g in White Rice (Cooked) (+0.50 g, +415%).

Nutrient

Sesame Seeds (Whole)Amount per 100 kcal (17 g)

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Sesame Seeds (Whole)

97 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of calories (energy) (97 kcal).

ProteinSesame Seeds (Whole) higher

Sesame Seeds (Whole)

3.0 g6% DV

White Rice (Cooked)

2.1 g4% DV

Sesame Seeds (Whole) provides 3.0 g vs 2.1 g in White Rice (Cooked) (+0.94 g, +46%).

CarbohydratesWhite Rice (Cooked) higher

Sesame Seeds (Whole)

4.0 g1% DV

White Rice (Cooked)

21.7 g8% DV

White Rice (Cooked) provides 21.7 g vs 4.0 g in Sesame Seeds (Whole) (+17.7 g, +444%).

Dietary FiberSesame Seeds (Whole) higher

Sesame Seeds (Whole)

2.0 g7% DV

White Rice (Cooked)

0.31 g1% DV

Sesame Seeds (Whole) provides 2.0 g vs 0.31 g in White Rice (Cooked) (+1.7 g, +551%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

8.4 g11% DV

White Rice (Cooked)

0.22 g

Sesame Seeds (Whole) provides 8.4 g vs 0.22 g in White Rice (Cooked) (+8.2 g, +3816%).

Total SugarsSimilar

Sesame Seeds (Whole)

0.05 g

White Rice (Cooked)

0.04 g

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of total sugars (0.05 g).

Vitamins12 nutrients

Vitamin CSimilar

Sesame Seeds (Whole)

0 mg

White Rice (Cooked)

0 mg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Sesame Seeds (Whole)

0 µg

White Rice (Cooked)

0 µg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

White Rice (Cooked)

0 µg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Sesame Seeds (Whole)

0.04 mg

White Rice (Cooked)

0.03 mg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin e (0.04 mg).

Vitamin KWhite Rice (Cooked) higher

Sesame Seeds (Whole)

0 µg

White Rice (Cooked)

0.1 µg

White Rice (Cooked) provides slightly more vitamin k (0.1 µg vs 0 µg).

Folate (DFE)White Rice (Cooked) higher

Sesame Seeds (Whole)

16 µg4% DV

White Rice (Cooked)

45 µg11% DV

White Rice (Cooked) provides 45 µg vs 16 µg in Sesame Seeds (Whole) (+28 µg, +171%).

Thiamin (Vitamin B1)Similar

Sesame Seeds (Whole)

0.13 mg11% DV

White Rice (Cooked)

0.13 mg10% DV

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of thiamin (vitamin b1) (0.13 mg).

Riboflavin (Vitamin B2)Similar

Sesame Seeds (Whole)

0.04 mg3% DV

White Rice (Cooked)

0.01 mg1% DV

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Sesame Seeds (Whole)

0.77 mg5% DV

White Rice (Cooked)

1.1 mg7% DV

White Rice (Cooked) provides 1.1 mg vs 0.77 mg in Sesame Seeds (Whole) (+0.37 mg, +48%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Sesame Seeds (Whole)

0.01 mg

White Rice (Cooked)

0.30 mg6% DV

White Rice (Cooked) provides 0.30 mg vs 0.01 mg in Sesame Seeds (Whole) (+0.30 mg, +3478%).

Vitamin B6Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.13 mg8% DV

White Rice (Cooked)

0.07 mg4% DV

Sesame Seeds (Whole) provides slightly more vitamin b6 (0.13 mg vs 0.07 mg).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

White Rice (Cooked)

0 µg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.9 mg

White Rice (Cooked)

0.77 mg

Sesame Seeds (Whole) provides 1.9 mg vs 0.77 mg in White Rice (Cooked) (+1.1 mg, +143%).

PotassiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

79.6 mg2% DV

White Rice (Cooked)

27.0 mg1% DV

Sesame Seeds (Whole) provides 79.6 mg vs 27.0 mg in White Rice (Cooked) (+52.6 mg, +195%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

166 mg13% DV

White Rice (Cooked)

7.7 mg1% DV

Sesame Seeds (Whole) provides 166 mg vs 7.7 mg in White Rice (Cooked) (+158 mg, +2053%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

2.5 mg14% DV

White Rice (Cooked)

0.92 mg5% DV

Sesame Seeds (Whole) provides 2.5 mg vs 0.92 mg in White Rice (Cooked) (+1.5 mg, +168%).

MagnesiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

59.7 mg14% DV

White Rice (Cooked)

9.2 mg2% DV

Sesame Seeds (Whole) provides 59.7 mg vs 9.2 mg in White Rice (Cooked) (+50.4 mg, +546%).

PhosphorusSesame Seeds (Whole) higher

Sesame Seeds (Whole)

107 mg9% DV

White Rice (Cooked)

33.1 mg3% DV

Sesame Seeds (Whole) provides 107 mg vs 33.1 mg in White Rice (Cooked) (+73.8 mg, +223%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.3 mg12% DV

White Rice (Cooked)

0.38 mg3% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.38 mg in White Rice (Cooked) (+0.94 mg, +249%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.2 g6% DV

White Rice (Cooked)

0.06 g

Sesame Seeds (Whole) provides 1.2 g vs 0.06 g in White Rice (Cooked) (+1.1 g, +1896%).

Nutrient

Sesame Seeds (Whole)Normalized to 300 kcal (52 g)

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Sesame Seeds (Whole)

298 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of calories (energy) (298 kcal).

ProteinSesame Seeds (Whole) higher

Sesame Seeds (Whole)

9.2 g18% DV

White Rice (Cooked)

6.2 g12% DV

Sesame Seeds (Whole) provides 9.2 g vs 6.2 g in White Rice (Cooked) (+3.0 g, +48%).

CarbohydratesWhite Rice (Cooked) higher

Sesame Seeds (Whole)

12.2 g4% DV

White Rice (Cooked)

65.1 g24% DV

White Rice (Cooked) provides 65.1 g vs 12.2 g in Sesame Seeds (Whole) (+52.9 g, +434%).

Dietary FiberSesame Seeds (Whole) higher

Sesame Seeds (Whole)

6.1 g22% DV

White Rice (Cooked)

0.92 g3% DV

Sesame Seeds (Whole) provides 6.1 g vs 0.92 g in White Rice (Cooked) (+5.2 g, +564%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

25.8 g33% DV

White Rice (Cooked)

0.65 g1% DV

Sesame Seeds (Whole) provides 25.8 g vs 0.65 g in White Rice (Cooked) (+25.2 g, +3893%).

Total SugarsSimilar

Sesame Seeds (Whole)

0.16 g

White Rice (Cooked)

0.12 g

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of total sugars (0.16 g).

Vitamins12 nutrients

Vitamin CSimilar

Sesame Seeds (Whole)

0 mg

White Rice (Cooked)

0 mg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Sesame Seeds (Whole)

0 µg

White Rice (Cooked)

0 µg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

White Rice (Cooked)

0 µg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Sesame Seeds (Whole)

0.13 mg1% DV

White Rice (Cooked)

0.09 mg1% DV

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin e (0.13 mg).

Vitamin KWhite Rice (Cooked) higher

Sesame Seeds (Whole)

0 µg

White Rice (Cooked)

0.2 µg

White Rice (Cooked) has higher vitamin k (0.2 µg vs 0 µg).

Folate (DFE)White Rice (Cooked) higher

Sesame Seeds (Whole)

50 µg13% DV

White Rice (Cooked)

134 µg33% DV

White Rice (Cooked) provides 134 µg vs 50 µg in Sesame Seeds (Whole) (+84 µg, +166%).

Thiamin (Vitamin B1)Similar

Sesame Seeds (Whole)

0.41 mg34% DV

White Rice (Cooked)

0.38 mg31% DV

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of thiamin (vitamin b1) (0.41 mg).

Riboflavin (Vitamin B2)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.13 mg10% DV

White Rice (Cooked)

0.03 mg2% DV

Sesame Seeds (Whole) provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.03 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Sesame Seeds (Whole)

2.3 mg15% DV

White Rice (Cooked)

3.4 mg21% DV

White Rice (Cooked) provides 3.4 mg vs 2.3 mg in Sesame Seeds (Whole) (+1.1 mg, +45%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Sesame Seeds (Whole)

0.03 mg1% DV

White Rice (Cooked)

0.91 mg18% DV

White Rice (Cooked) provides 0.91 mg vs 0.03 mg in Sesame Seeds (Whole) (+0.89 mg, +3409%).

Vitamin B6Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.41 mg24% DV

White Rice (Cooked)

0.21 mg13% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.21 mg in White Rice (Cooked) (+0.20 mg, +91%).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

White Rice (Cooked)

0 µg

Both Sesame Seeds (Whole) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

5.7 mg

White Rice (Cooked)

2.3 mg

Sesame Seeds (Whole) provides 5.7 mg vs 2.3 mg in White Rice (Cooked) (+3.4 mg, +148%).

PotassiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

243 mg5% DV

White Rice (Cooked)

80.9 mg2% DV

Sesame Seeds (Whole) provides 243 mg vs 80.9 mg in White Rice (Cooked) (+163 mg, +201%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

507 mg39% DV

White Rice (Cooked)

23.1 mg2% DV

Sesame Seeds (Whole) provides 507 mg vs 23.1 mg in White Rice (Cooked) (+484 mg, +2095%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

7.6 mg42% DV

White Rice (Cooked)

2.8 mg15% DV

Sesame Seeds (Whole) provides 7.6 mg vs 2.8 mg in White Rice (Cooked) (+4.8 mg, +173%).

MagnesiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

183 mg43% DV

White Rice (Cooked)

27.7 mg7% DV

Sesame Seeds (Whole) provides 183 mg vs 27.7 mg in White Rice (Cooked) (+155 mg, +558%).

PhosphorusSesame Seeds (Whole) higher

Sesame Seeds (Whole)

327 mg26% DV

White Rice (Cooked)

99.3 mg8% DV

Sesame Seeds (Whole) provides 327 mg vs 99.3 mg in White Rice (Cooked) (+228 mg, +229%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

4.0 mg37% DV

White Rice (Cooked)

1.1 mg10% DV

Sesame Seeds (Whole) provides 4.0 mg vs 1.1 mg in White Rice (Cooked) (+2.9 mg, +256%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

3.6 g18% DV

White Rice (Cooked)

0.18 g1% DV

Sesame Seeds (Whole) provides 3.6 g vs 0.18 g in White Rice (Cooked) (+3.4 g, +1935%).

Sesame Seeds (Whole) vs White Rice (Cooked)

Sesame Seeds (Whole)

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary