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  6. Mung bean vs. Sesame

Mung bean vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between Mung bean and Sesame

  • Mung bean has more Folate, and Vitamin B5, while Sesame has more Copper, Iron, Calcium, Manganese, Selenium, Zinc, Magnesium, and Phosphorus.
  • Sesame covers your daily need of Copper 349% more than Mung bean.
  • Mung bean contains 38 times more Vitamin B5 than Sesame. While Mung bean contains 1.91mg of Vitamin B5, Sesame contains only 0.05mg.

These are the specific foods used in this comparison Mung beans, mature seeds, raw and Seeds, sesame seeds, whole, dried.

Infographic

Mung bean 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.
Mung bean
Mung bean
1
:
9
Sesame
Sesame
Contains more Potassium +166.2%
Contains more Calcium +638.6%
Contains more Iron +115.9%
Contains more Magnesium +85.7%
Contains more Phosphorus +71.4%
Contains less Sodium -26.7%
Contains more Zinc +189.2%
Contains more Copper +333.8%
Contains more Manganese +137.7%
Contains more Selenium +319.5%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Potassium +166.2%
Contains more Calcium +638.6%
Contains more Iron +115.9%
Contains more Magnesium +85.7%
Contains more Phosphorus +71.4%
Contains less Sodium -26.7%
Contains more Zinc +189.2%
Contains more Copper +333.8%
Contains more Manganese +137.7%
Contains more Selenium +319.5%

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.
Mung bean
Mung bean
6
:
4
Sesame
Sesame
Contains more Vitamin A +1166.7%
Contains more Vitamin E +104%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +3720%
Contains more Folate +544.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +27.4%
Contains more Vitamin B3 +100.6%
Contains more Vitamin B6 +106.8%
Equal in Vitamin B2 - 0.247
Mung bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
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 A +1166.7%
Contains more Vitamin E +104%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +3720%
Contains more Folate +544.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +27.4%
Contains more Vitamin B3 +100.6%
Contains more Vitamin B6 +106.8%
Equal in Vitamin B2 - 0.247

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung bean
Mung bean
3
:
2
Sesame
Sesame
Contains more Protein +34.6%
Contains more Carbs +167%
Contains more Water +93%
Contains more Fats +4219.1%
Contains more Other +34.3%
Mung bean
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 Protein +34.6%
Contains more Carbs +167%
Contains more Water +93%
Contains more Fats +4219.1%
Contains more Other +34.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung bean
Mung bean
1
:
2
Sesame
Sesame
Contains less Saturated Fat -95%
Contains more Monounsaturated Fat +11551.6%
Contains more Polyunsaturated fat +5570.1%
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -95%
Contains more Monounsaturated Fat +11551.6%
Contains more Polyunsaturated fat +5570.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mung bean Sesame Opinion
Net carbs 46.32g 11.65g Mung bean
Protein 23.86g 17.73g Mung bean
Fats 1.15g 49.67g Sesame
Carbs 62.62g 23.45g Mung bean
Calories 347kcal 573kcal Sesame
Sugar 6.6g 0.3g Sesame
Fiber 16.3g 11.8g Mung bean
Calcium 132mg 975mg Sesame
Iron 6.74mg 14.55mg Sesame
Magnesium 189mg 351mg Sesame
Phosphorus 367mg 629mg Sesame
Potassium 1246mg 468mg Mung bean
Sodium 15mg 11mg Sesame
Zinc 2.68mg 7.75mg Sesame
Copper 0.941mg 4.082mg Sesame
Manganese 1.035mg 2.46mg Sesame
Selenium 8.2µg 34.4µg Sesame
Vitamin A 114IU 9IU Mung bean
Vitamin A RAE 6µg 0µg Mung bean
Vitamin E 0.51mg 0.25mg Mung bean
Vitamin C 4.8mg 0mg Mung bean
Vitamin B1 0.621mg 0.791mg Sesame
Vitamin B2 0.233mg 0.247mg Sesame
Vitamin B3 2.251mg 4.515mg Sesame
Vitamin B5 1.91mg 0.05mg Mung bean
Vitamin B6 0.382mg 0.79mg Sesame
Folate 625µg 97µg Mung bean
Vitamin K 9µg 0µg Mung bean
Tryptophan 0.26mg 0.388mg Sesame
Threonine 0.782mg 0.736mg Mung bean
Isoleucine 1.008mg 0.763mg Mung bean
Leucine 1.847mg 1.358mg Mung bean
Lysine 1.664mg 0.569mg Mung bean
Methionine 0.286mg 0.586mg Sesame
Phenylalanine 1.443mg 0.94mg Mung bean
Valine 1.237mg 0.99mg Mung bean
Histidine 0.695mg 0.522mg Mung bean
Saturated Fat 0.348g 6.957g Mung bean
Monounsaturated Fat 0.161g 18.759g Sesame
Polyunsaturated fat 0.384g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean 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
82%
Mung bean
50%
Sesame
Minerals Daily Need Coverage Score
126%
Mung bean
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 6.609g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 31)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.