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Sesame vs Bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sesame
Sesame contains less Sugars (difference - 1.81g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 6.722g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 3)
Which food is cheaper?
Bean
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Bean
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sesame Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Sesame
29
Bean
Mineral Summary Score
224
Sesame
84
Bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
1
Bean
Contains more Iron +187%
Contains more Calcium +762.8%
Contains more Magnesium +99.4%
Contains more Copper +357.1%
Contains more Zinc +239.9%
Contains more Phosphorus +53%
Contains more Potassium +197.6%
Equal in Sodium - 12
Contains more Iron +187%
Contains more Calcium +762.8%
Contains more Magnesium +99.4%
Contains more Copper +357.1%
Contains more Zinc +239.9%
Contains more Phosphorus +53%
Contains more Potassium +197.6%
Equal in Sodium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
6
:
3
Bean
Contains more Vitamin A +∞%
Contains more Vitamin E +19%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B3 +284.6%
Contains more Vitamin B6 +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1470%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.713
Contains more Vitamin A +∞%
Contains more Vitamin E +19%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B3 +284.6%
Contains more Vitamin B6 +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1470%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.713

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
106%
Sesame
129%
Bean
Carbohydrates
23%
Sesame
63%
Bean
Fats
229%
Sesame
6%
Bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sesame Bean Opinion
Calories 573 347 Sesame
Protein 17.73 21.42 Bean
Fats 49.67 1.23 Sesame
Vitamin C 0 6.3 Bean
Carbs 23.45 62.55 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 5.07 Sesame
Calcium 975 113 Sesame
Potassium 468 1393 Bean
Magnesium 351 176 Sesame
Sugars 0.3 2.11 Bean
Fiber 11.8 15.5 Bean
Copper 4.082 0.893 Sesame
Zinc 7.75 2.28 Sesame
Starch 34.17 Bean
Phosphorus 629 411 Sesame
Sodium 11 12 Sesame
Vitamin A 9 0 Sesame
Vitamin E 0.25 0.21 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.713 Sesame
Vitamin B2 0.247 0.212 Sesame
Vitamin B3 4.515 1.174 Sesame
Vitamin B5 0.05 0.785 Bean
Vitamin B6 0.79 0.474 Sesame
Vitamin B12 0 0
Vitamin K 0 5.6 Bean
Folic acid (B9) 0 0
Trans Fat 0 Sesame
Saturated Fat 6.957 0.235 Bean
Monounsaturated Fat 18.759 0.229 Sesame
Polyunsaturated fat 21.773 0.407 Sesame
Tryptophan 0.388 0.237 Sesame
Threonine 0.736 0.81 Bean
Isoleucine 0.763 0.871 Bean
Leucine 1.358 1.558 Bean
Lysine 0.569 1.356 Bean
Methionine 0.586 0.259 Sesame
Phenylalanine 0.94 1.095 Bean
Valine 0.99 0.998 Bean
Histidine 0.522 0.556 Bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.