White Rice VS Sesame Seeds
A detailed nutritional comparison
White Rice
Sesame Seeds
🎯 Quick Verdict
White rice is a lower-calorie, low-protein, and low-fiber carbohydrate source, suitable for quick energy and easy digestion. Sesame seeds are nutrient-dense, providing significantly more protein, fiber, healthy fats, and essential vitamins and minerals, making them ideal for balanced nutrition and heart health applications.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 kcal (per 100g) | 573 kcal (per 100g) | ✓ |
| Protein | 2.7g | 17g | ✓ |
| Carbs | 28.2g | 23.5g | ✓ |
| Fat | 0.3g | 49g | ✓ |
| Fiber | 0.4g | 11.8g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin E | 0.1mg | 0.8mg | ✓ |
| Vitamin B6 | 0.1mg | 0.79mg | ✓ |
| Calcium | 10mg | 975mg | ✓ |
| Iron | 0.2mg | 14.6mg | ✓ |
| Magnesium | 12mg | 351mg | ✓ |
🏆 Category Winners
Protein
Sesame seeds have over 6x more protein than white rice per serving.
Fiber
Sesame seeds contain almost 30 times the fiber of white rice.
Calories
White rice has significantly fewer calories per serving.
Vitamins
Sesame seeds are rich in essential vitamins and minerals like calcium, magnesium, and iron.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
White rice is high-carb, while sesame seeds are low-carb and high-fat.
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
White rice is not paleo, while sesame seeds fit paleo guidelines.
Low-Carb
Food 1: Not Compatible
Food 2: Compatible
White rice is carbohydrate-dense, whereas sesame seeds are low in carbs and rich in healthy fats.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy due to high carbohydrate content
- Gentle on the stomach, easy to digest
- Low in fat for calorie-controlled diets
Food 2 Benefits
- High in healthy fats for heart health
- Rich in calcium, supporting strong bones
- Excellent source of iron, boosting oxygen transport in the body
- Provides antioxidants, reducing inflammation and chronic disease risk
✅ The Bottom Line
White rice is best for quick energy, easy digestibility, and low-calorie needs, making it ideal for pre-workout meals or recovery when energy is required. Sesame seeds are a nutrient powerhouse, excellent for achieving balanced nutrition, adding healthy fats, protein, and fiber to diets focused on long-term health, heart health, or weight maintenance.
Choose Food 1 for: Pre-workout meals, easy digestion, low-fat diets
Choose Food 2 for: Heart health, bone strength, nutrient density, keto/paleo diets
