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  6. French beans vs. Sesame

French beans vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between French beans and Sesame?

  • French beans has less Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Zinc, Selenium, Vitamin B1, and Vitamin B6 than Sesame.
  • Sesame's daily need coverage for Copper is 441% higher.

We used Beans, french, mature seeds, cooked, boiled, without salt and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

French beans vs Sesame infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
French beans
French beans
1
:
9
Sesame
Sesame
Contains less Sodium -45.5%
Contains more Calcium +1447.6%
Contains more Iron +1247.2%
Contains more Magnesium +526.8%
Contains more Phosphorus +516.7%
Contains more Potassium +26.5%
Contains more Zinc +1110.9%
Contains more Copper +3449.6%
Contains more Manganese +544%
Contains more Selenium +2766.7%
French beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 41% 40% 44% 33% 1% 18% 39% 50% 7%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -45.5%
Contains more Calcium +1447.6%
Contains more Iron +1247.2%
Contains more Magnesium +526.8%
Contains more Phosphorus +516.7%
Contains more Potassium +26.5%
Contains more Zinc +1110.9%
Contains more Copper +3449.6%
Contains more Manganese +544%
Contains more Selenium +2766.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
French beans
French beans
2
:
8
Sesame
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin B5 +344%
Contains more Vitamin A +200%
Contains more Vitamin B1 +508.5%
Contains more Vitamin B2 +298.4%
Contains more Vitamin B3 +726.9%
Contains more Vitamin B6 +652.4%
Contains more Folate +29.3%
French beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 33% 15% 11% 14% 25% 57% 0% 0%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +344%
Contains more Vitamin A +200%
Contains more Vitamin B1 +508.5%
Contains more Vitamin B2 +298.4%
Contains more Vitamin B3 +726.9%
Contains more Vitamin B6 +652.4%
Contains more Folate +29.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
French beans
French beans
2
:
3
Sesame
Sesame
Contains more Water +1319.4%
Contains more Protein +151.5%
Contains more Fats +6435.5%
Contains more Other +178.8%
Equal in Carbs - 23.45
French beans
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more Water +1319.4%
Contains more Protein +151.5%
Contains more Fats +6435.5%
Contains more Other +178.8%
Equal in Carbs - 23.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
French beans
French beans
1
:
2
Sesame
Sesame
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +35975%
Contains more Polyunsaturated fat +4706.4%
French beans
14% 9% 77%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.453 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +35975%
Contains more Polyunsaturated fat +4706.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French beans Sesame
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient French beans Sesame Opinion
Net carbs 14.62g 11.65g French beans
Protein 7.05g 17.73g Sesame
Fats 0.76g 49.67g Sesame
Carbs 24.02g 23.45g French beans
Calories 129kcal 573kcal Sesame
Sugar 0.3g French beans
Fiber 9.4g 11.8g Sesame
Calcium 63mg 975mg Sesame
Iron 1.08mg 14.55mg Sesame
Magnesium 56mg 351mg Sesame
Phosphorus 102mg 629mg Sesame
Potassium 370mg 468mg Sesame
Sodium 6mg 11mg French beans
Zinc 0.64mg 7.75mg Sesame
Copper 0.115mg 4.082mg Sesame
Manganese 0.382mg 2.46mg Sesame
Selenium 1.2µg 34.4µg Sesame
Vitamin A 3IU 9IU Sesame
Vitamin E 0.25mg Sesame
Vitamin C 1.2mg 0mg French beans
Vitamin B1 0.13mg 0.791mg Sesame
Vitamin B2 0.062mg 0.247mg Sesame
Vitamin B3 0.546mg 4.515mg Sesame
Vitamin B5 0.222mg 0.05mg French beans
Vitamin B6 0.105mg 0.79mg Sesame
Folate 75µg 97µg Sesame
Tryptophan 0.083mg 0.388mg Sesame
Threonine 0.297mg 0.736mg Sesame
Isoleucine 0.311mg 0.763mg Sesame
Leucine 0.563mg 1.358mg Sesame
Lysine 0.484mg 0.569mg Sesame
Methionine 0.106mg 0.586mg Sesame
Phenylalanine 0.381mg 0.94mg Sesame
Valine 0.369mg 0.99mg Sesame
Histidine 0.196mg 0.522mg Sesame
Saturated Fat 0.083g 6.957g French beans
Monounsaturated Fat 0.052g 18.759g Sesame
Polyunsaturated fat 0.453g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French beans Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
French beans
50%
Sesame
Minerals Daily Need Coverage Score
29%
French beans
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
French beans
French beans is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
French beans
French beans contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 6.874g)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 20)
Which food is cheaper?
French beans
French beans is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.