Brown Rice vs. Sesame Seeds
Nutrition comparison of Cooked Brown 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
brown rice
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and sesame seeds:
- Both brown rice and sesame seeds are high in calories.
- Sesame seed has more thiamin, riboflavin, Vitamin B6 and folate, however, brown rice contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and sesame seeds are high in calories. Sesame seed has 359% more calories than brown rice - brown rice has 123 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, brown rice is much heavier in carbs, much lighter in fat and similar to sesame seeds for protein. Brown rice has a macronutrient ratio of 9:84:7 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Sesame Seeds | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 84% | 17% |
| Fat | 7% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Brown rice and sesame seeds contain similar amounts of carbs - brown rice has 25.6g 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 775% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Brown rice and sesame seeds contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 519% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and brown rice has 96% less saturated fat than sesame seed - brown rice has 0.26g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin A
Sesame seeds and brown rice contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and sesame seeds contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Brown rice and sesame seeds contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, Vitamin B6 and folate, however, brown rice contains more pantothenic acid. Both brown rice and sesame seeds contain significant amounts of niacin.
| Brown Rice | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.178 MG | 0.803 MG |
| Riboflavin | 0.069 MG | 0.251 MG |
| Niacin | 2.561 MG | 4.581 MG |
| Pantothenic acid | 0.38 MG | 0.051 MG |
| Vitamin B6 | 0.123 MG | 0.802 MG |
| Folate | 9 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 328 times more calcium than brown rice - brown 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 25 times more iron than brown rice - brown rice has 0.56mg 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 452% more potassium than brown rice - brown rice has 86mg 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 brown rice per 100 grams.
| Brown Rice | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.363 G |
| Total | 0.011 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 20.654 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Cooked Brown 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 brown rice or sesame seeds contain more calories in 100 grams?Both brown rice and sesame seeds are high in calories. Sesame seed has 360% more calories than brown rice - brown rice has 123 calories in 100g and sesame seed has 565 calories.
Does brown rice or sesame seeds have more carbohydrates?
By weight, brown rice and sesame seeds contain similar amounts of carbs - brown rice has 25.6g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does brown rice or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 328 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does brown rice or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 25 times more iron than brown rice - brown rice has 0.56mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does brown rice or sesame seeds contain more potassium?
Sesame seed is a rich source of potassium and it has 450% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and sesame seed has 475mg of potassium.