Rice VS Black Sesame Seeds
A detailed nutritional comparison
Rice
Black Sesame Seeds
🎯 Quick Verdict
Rice is lower in calories and carbohydrates, making it suitable for energy-controlled meals, while black sesame seeds are richer in protein, fiber, and healthy fats, offering superior nutrient density. Food1 is ideal for quick energy, while Food2 supports long-term health benefits with its high antioxidant and mineral content.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 (per 100g cooked) | 573 (per 100g) | ✓ |
| Protein | 2.7g (per 100g cooked) | 17g (per 100g) | ✓ |
| Carbs | 28g (per 100g cooked) | 21g (per 100g) | ✓ |
| Fat | 0.3g (per 100g cooked) | 50g (per 100g) | ✓ |
| Fiber | 0.3g (per 100g cooked) | 12g (per 100g) | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 0mg | 0mg | − |
| Calcium | 10mg (per 100g cooked) | 975mg (per 100g) | ✓ |
| Iron | 0.2mg (per 100g cooked) | 14.8mg (per 100g) | ✓ |
| Magnesium | 13mg (per 100g cooked) | 351mg (per 100g) | ✓ |
🏆 Category Winners
Protein
Black sesame seeds contain 6x more protein per serving than rice.
Fiber
Black sesame seeds are exceptionally high in dietary fiber, with 12g compared to rice's 0.3g.
Calories
Rice is lower in calories due to its lower fat content, making it ideal for calorie-controlled diets.
Vitamins
Black sesame seeds are significantly richer in minerals like calcium and magnesium.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Black sesame seeds are high in fat and lower in carbs, while rice is carb-dense and not suitable for keto.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Rice is not permitted in strict paleo diets, but black sesame seeds are paleo-friendly.
Low Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbs, while black sesame seeds have a lower carb content per serving.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides instant energy due to high carbohydrate content
- Easy to digest, suitable for those with sensitive stomachs
- Naturally gluten-free and versatile in meals
Food 2 Benefits
- Rich in healthy fats supporting heart health
- Excellent source of calcium, essential for strong bones
- Provides antioxidants that combat inflammation and support cell health
- High in dietary fiber, aiding in digestion and promoting gut health
✅ The Bottom Line
Choose black sesame seeds for their abundant nutrients, including healthy fats, protein, and minerals essential for sustained energy and long-term health. Rice is better for quick energy, especially pre- or post-workout, or when prioritizing low-calorie options.
Choose Food 1 for: Quick energy meals, pre-workout fuel, calorie-controlled diets
Choose Food 2 for: Sustained energy, heart health, nutrient-dense snacking, anti-inflammatory diets
