White Rice vs. Sesame Seeds
Nutrition comparison of Cooked White Rice and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and sesame seeds:
- Both white rice and sesame seeds are high in calories.
- Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, white rice contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and sesame seeds are high in calories. Sesame seed has 335% more calories than white rice - white rice has 130 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, white rice is much heavier in carbs, much lighter in fat and similar to sesame seeds for protein. White rice has a macronutrient ratio of 8:91:2 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Sesame Seeds | |
|---|---|---|
| Protein | 8% | 11% |
| Carbohydrates | 91% | 17% |
| Fat | 2% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
White rice and sesame seeds contain similar amounts of carbs - white rice has 28.6g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 45 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
Protein
protein
Sesame seed is an excellent source of protein and it has 613% more protein than white rice - white rice has 2.4g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and white rice has 99% less saturated fat than sesame seed - white rice has 0.06g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin A
Sesame seeds and white rice contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, white rice contains more pantothenic acid. Both white rice and sesame seeds contain significant amounts of folate.
| White Rice | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.167 MG | 0.803 MG |
| Riboflavin | 0.016 MG | 0.251 MG |
| Niacin | 1.835 MG | 4.581 MG |
| Pantothenic acid | 0.411 MG | 0.051 MG |
| Vitamin B6 | 0.05 MG | 0.802 MG |
| Folate | 58 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 328 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 891% more iron than white rice - white rice has 1.5mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 15 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.363 G |
| Total | 0.01 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than white rice per 100 grams.
| White Rice | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.046 G | 20.654 G |
| Total | 0.046 G | 20.654 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Cooked White Rice g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white rice or sesame seeds contain more calories in 100 grams?Both white rice and sesame seeds are high in calories. Sesame seed has 340% more calories than white rice - white rice has 130 calories in 100g and sesame seed has 565 calories.
Does white rice or sesame seeds have more carbohydrates?
By weight, white rice and sesame seeds contain similar amounts of carbs - white rice has 28.6g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does white rice or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 328 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does white rice or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 890% more iron than white rice - white rice has 1.5mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does white rice or sesame seeds contain more potassium?
Sesame seed is a rich source of potassium and it has 15 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and sesame seed has 475mg of potassium.