Wild Rice vs. Sesame Seeds
Nutrition comparison of Cooked Wild 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
wild rice
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and sesame seeds:
- Both wild rice and sesame seeds are high in calories.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, wild rice contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Wild Rice (Wild rice, 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 wild rice and sesame seeds are high in calories. Sesame seed has 459% more calories than wild rice - wild rice has 101 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, wild rice is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Sesame Seeds | |
|---|---|---|
| Protein | 15% | 11% |
| Carbohydrates | 82% | 17% |
| Fat | 3% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice and sesame seeds contain similar amounts of carbs - wild rice has 21.3g 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 678% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Wild rice and sesame seeds contain similar amounts of sugar - wild rice has 0.73g 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 325% more protein than wild rice - wild rice has 4g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and wild rice has 99% less saturated fat than sesame seed - wild rice has 0.05g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin A
Sesame seeds and wild rice contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and sesame seeds contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Wild rice and sesame seeds contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, wild rice contains more pantothenic acid.
| Wild Rice | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.052 MG | 0.803 MG |
| Riboflavin | 0.087 MG | 0.251 MG |
| Niacin | 1.287 MG | 4.581 MG |
| Pantothenic acid | 0.154 MG | 0.051 MG |
| Vitamin B6 | 0.135 MG | 0.802 MG |
| Folate | 26 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 328 times more calcium than wild rice - wild 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 23 times more iron than wild rice - wild rice has 0.6mg 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 370% more potassium than wild rice - wild rice has 101mg 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 wild rice per 100 grams.
| Wild Rice | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.363 G |
| Total | 0.095 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.119 G | 20.654 G |
| Total | 0.119 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: Wild Rice (Wild rice, cooked) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Cooked Wild 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 wild rice or sesame seeds contain more calories in 100 grams?Both wild rice and sesame seeds are high in calories. Sesame seed has 460% more calories than wild rice - wild rice has 101 calories in 100g and sesame seed has 565 calories.
Does wild rice or sesame seeds have more carbohydrates?
By weight, wild rice and sesame seeds contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does wild rice or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 328 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does wild rice or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 23 times more iron than wild rice - wild rice has 0.6mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does wild rice or sesame seeds contain more potassium?
Sesame seed is a rich source of potassium and it has 370% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and sesame seed has 475mg of potassium.