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  6. Sesame vs. Soybean

Sesame vs. Soybean — In-Depth Nutrition Comparison

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Important differences between Sesame and Soybean

  • Soybean has less Copper, Iron, Calcium, Manganese, Magnesium, Zinc, Phosphorus, Vitamin B1, Selenium, and Vitamin B6.
  • Sesame's daily need coverage for Copper is 408% more.
  • Sesame has 10 times more Calcium than Soybean. Sesame has 975mg of Calcium, while Soybean has 102mg.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Soybeans, mature cooked, boiled, without salt.

Infographic

Sesame vs Soybean 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.
Sesame
Sesame
8
:
2
Soybean
Soybean
Contains more Calcium +855.9%
Contains more Iron +183.1%
Contains more Magnesium +308.1%
Contains more Phosphorus +156.7%
Contains more Zinc +573.9%
Contains more Copper +902.9%
Contains more Manganese +198.5%
Contains more Selenium +371.2%
Contains less Sodium -90.9%
Equal in Potassium - 515
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +855.9%
Contains more Iron +183.1%
Contains more Magnesium +308.1%
Contains more Phosphorus +156.7%
Contains more Zinc +573.9%
Contains more Copper +902.9%
Contains more Manganese +198.5%
Contains more Selenium +371.2%
Contains less Sodium -90.9%
Equal in Potassium - 515

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.
Sesame
Sesame
4
:
5
Soybean
Soybean
Contains more Vitamin B1 +410.3%
Contains more Vitamin B3 +1031.6%
Contains more Vitamin B6 +237.6%
Contains more Folate +79.6%
Contains more Vitamin E +40%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +258%
Contains more Vitamin K +∞%
Equal in Vitamin A - 9
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%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin B1 +410.3%
Contains more Vitamin B3 +1031.6%
Contains more Vitamin B6 +237.6%
Contains more Folate +79.6%
Contains more Vitamin E +40%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +258%
Contains more Vitamin K +∞%
Equal in Vitamin A - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Soybean
Soybean
Contains more Fats +453.7%
Contains more Carbs +180.5%
Contains more Other +133.5%
Contains more Water +1233.7%
Equal in Protein - 18.21
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
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Fats +453.7%
Contains more Carbs +180.5%
Contains more Other +133.5%
Contains more Water +1233.7%
Equal in Protein - 18.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Soybean
Soybean
Contains more Monounsaturated Fat +846.9%
Contains more Polyunsaturated fat +330%
Contains less Saturated Fat -81.4%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +846.9%
Contains more Polyunsaturated fat +330%
Contains less Saturated Fat -81.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Soybean Opinion
Net carbs 11.65g 2.36g Sesame
Protein 17.73g 18.21g Soybean
Fats 49.67g 8.97g Sesame
Carbs 23.45g 8.36g Sesame
Calories 573kcal 172kcal Sesame
Sugar 0.3g 3g Sesame
Fiber 11.8g 6g Sesame
Calcium 975mg 102mg Sesame
Iron 14.55mg 5.14mg Sesame
Magnesium 351mg 86mg Sesame
Phosphorus 629mg 245mg Sesame
Potassium 468mg 515mg Soybean
Sodium 11mg 1mg Soybean
Zinc 7.75mg 1.15mg Sesame
Copper 4.082mg 0.407mg Sesame
Manganese 2.46mg 0.824mg Sesame
Selenium 34.4µg 7.3µg Sesame
Vitamin A 9IU 9IU
Vitamin E 0.25mg 0.35mg Soybean
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.791mg 0.155mg Sesame
Vitamin B2 0.247mg 0.285mg Soybean
Vitamin B3 4.515mg 0.399mg Sesame
Vitamin B5 0.05mg 0.179mg Soybean
Vitamin B6 0.79mg 0.234mg Sesame
Folate 97µg 54µg Sesame
Vitamin K 0µg 19.2µg Soybean
Tryptophan 0.388mg 0.242mg Sesame
Threonine 0.736mg 0.723mg Sesame
Isoleucine 0.763mg 0.807mg Soybean
Leucine 1.358mg 1.355mg Sesame
Lysine 0.569mg 1.108mg Soybean
Methionine 0.586mg 0.224mg Sesame
Phenylalanine 0.94mg 0.869mg Sesame
Valine 0.99mg 0.831mg Sesame
Histidine 0.522mg 0.449mg Sesame
Saturated Fat 6.957g 1.297g Soybean
Monounsaturated Fat 18.759g 1.981g Sesame
Polyunsaturated fat 21.773g 5.064g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Soybean
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
50%
Sesame
23%
Soybean
Minerals Daily Need Coverage Score
348%
Sesame
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 5.66g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 14)
Which food is cheaper?
Soybean
Soybean is cheaper (difference - $0.6)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.7g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.