Rice VS Sesame Seeds
A detailed nutritional comparison
Rice
Sesame Seeds
🎯 Quick Verdict
Rice is lower in calories and carbs, making it a better choice for weight management and energy needs. Sesame seeds are richer in protein, fiber, and healthy fats, along with a dense profile of minerals and antioxidants, suitable for nutrient-dense diets or boosting energy levels. Each food plays a unique role in a variety of diets depending on needs and goals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 kcal (1 cup cooked) | 573 kcal (100g) | ✓ |
| Protein | 2.7g | 17g | ✓ |
| Carbs | 28g | 23g | ✓ |
| Fat | 0.3g | 49g | ✓ |
| Fiber | 0.4g | 11.8g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 0mcg | − |
| Calcium | 10mg | 975mg | ✓ |
| Iron | 1.9mg | 14.6mg | ✓ |
| Magnesium | 12mg | 351mg | ✓ |
🏆 Category Winners
Protein
Sesame seeds provide nearly 6 times more protein than rice.
Fiber
Food2 is significantly richer in fiber, contributing to better digestion.
Calories
Rice has much lower calories per serving compared to sesame seeds.
Vitamins
Sesame seeds provide higher mineral density including calcium, magnesium, and iron.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbs while sesame seeds are low-carb and high-fat.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both are naturally paleo-friendly whole foods.
Low Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbohydrates while sesame seeds are low-carb.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy from carbohydrates
- Low in fat, suitable for weight management
- Contains small amounts of B vitamins for energy metabolism
Food 2 Benefits
- High in protein for muscle maintenance and repair
- Rich in healthy fats that support heart and brain health
- Excellent source of calcium and magnesium for bone health
✅ The Bottom Line
Rice is ideal for quick, low-fat energy, making it great for athletes or those seeking a simple carb source. Sesame seeds are nutrient-dense, providing protein, healthy fats, and minerals, making them better for nutrient-focused diets or adding flavor and texture to meals. Consider balancing both in your diet to diversify nutrition.
Choose Food 1 for: Weight management, athletes needing quick carbs, energy boosting
Choose Food 2 for: Heart health, muscle repair, nutrient-dense diets
