White Rice VS Black Sesame Seeds
A detailed nutritional comparison
White Rice
Black Sesame Seeds
🎯 Quick Verdict
White rice is lower in calories and carbs but less nutrient-dense than black sesame seeds, which deliver more protein, fiber, and healthy fats along with vitamins and minerals. White rice is best for quick energy and lighter meals, while black sesame seeds excel in nutrient density and heart health benefits due to their high antioxidant content.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 570 | ✓ |
| Protein | 2.7g | 17g | ✓ |
| Carbs | 28g | 23g | ✓ |
| Fat | 0.28g | 49g | ✓ |
| Fiber | 0.4g | 12g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calcium | 10mg | 975mg | ✓ |
| Iron | 1mg | 14mg | ✓ |
| Vitamin B6 | 0.05mg | 0.79mg | ✓ |
🏆 Category Winners
Protein
Black sesame seeds have over six times the protein content of white rice.
Fiber
Black sesame seeds contain 30 times more fiber than white rice per serving.
Calories
White rice is significantly lower in calories than black sesame seeds.
Vitamins
Black sesame seeds are much richer in calcium, iron, and vitamin B6 compared to white rice.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Black sesame seeds are low-carb and high-fat, suitable for keto diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and vegan-friendly.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither white rice nor black sesame seeds contain gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both are natural, minimally processed foods suitable for a paleo diet.
Low-Carb
Food 1: Not Compatible
Food 2: Compatible
White rice is high in carbs, whereas black sesame seeds are relatively low-carb and high-fat.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy due to its high carbohydrate content
- Easy to digest, suitable for sensitive stomachs
- Low in fat, ideal for low-fat diets
Food 2 Benefits
- Rich in protein for muscle recovery and maintenance
- Excellent source of healthy fats, supporting heart health
- High in calcium and iron for bone health and oxygen transport
- Loaded with antioxidants to combat inflammation
✅ The Bottom Line
White rice is a good option for those needing quick energy with low fat and calories, while black sesame seeds excel in nutrient density, offering higher protein, fiber, and heart-healthy fats. Choose white rice for light meals or post-workout carb replenishment, and opt for black sesame seeds for nutrient-packed snacks, smoothies, or heart health support.
Choose Food 1 for: Quick energy, post-workout carbohydrate replenishment, low-fat diets
Choose Food 2 for: Heart health, nutrient density, keto or low-carb diets
