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Sesame vs Winged bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Winged bean
Winged bean contains less Sugars (difference - 0.3g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 6.735g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 3)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $3.5)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 24mg)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Winged bean
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sesame Winged 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
12
Winged bean
Mineral Summary Score
224
Sesame
46
Winged 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
:
Contains more Iron +627.5%
Contains more Calcium +3150%
Contains more Magnesium +1362.5%
Contains more Copper +194.5%
Contains more Zinc +457.6%
Contains more Phosphorus +1297.8%
Contains less Sodium -68.6%
Contains more Potassium +25.2%
Contains more Iron +627.5%
Contains more Calcium +3150%
Contains more Magnesium +1362.5%
Contains more Copper +194.5%
Contains more Zinc +457.6%
Contains more Phosphorus +1297.8%
Contains less Sodium -68.6%
Contains more Potassium +25.2%

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +108.7%
Contains more Vitamin B2 +65.8%
Contains more Vitamin B3 +175.3%
Contains more Vitamin B6 +953.3%
Contains more Vitamin B5 +132%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +108.7%
Contains more Vitamin B2 +65.8%
Contains more Vitamin B3 +175.3%
Contains more Vitamin B6 +953.3%
Contains more Vitamin B5 +132%

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
70%
Winged bean
Carbohydrates
23%
Sesame
28%
Winged bean
Fats
229%
Sesame
4%
Winged 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 Winged bean Opinion
Calories 573 148 Sesame
Protein 17.73 11.6 Sesame
Fats 49.67 0.9 Sesame
Vitamin C 0 0
Carbs 23.45 28.1 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 2 Sesame
Calcium 975 30 Sesame
Potassium 468 586 Winged bean
Magnesium 351 24 Sesame
Sugars 0.3 Sesame
Fiber 11.8 Sesame
Copper 4.082 1.386 Sesame
Zinc 7.75 1.39 Sesame
Starch
Phosphorus 629 45 Sesame
Sodium 11 35 Sesame
Vitamin A 9 0 Sesame
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.379 Sesame
Vitamin B2 0.247 0.149 Sesame
Vitamin B3 4.515 1.64 Sesame
Vitamin B5 0.05 0.116 Winged bean
Vitamin B6 0.79 0.075 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folic acid (B9) 0 0
Trans Fat 0 Sesame
Saturated Fat 6.957 0.222 Winged bean
Monounsaturated Fat 18.759 0.234 Sesame
Polyunsaturated fat 21.773 0.174 Sesame
Tryptophan 0.388 0.252 Sesame
Threonine 0.736 0.451 Sesame
Isoleucine 0.763 0.425 Sesame
Leucine 1.358 0.64 Sesame
Lysine 0.569 0.592 Winged bean
Methionine 0.586 0.143 Sesame
Phenylalanine 0.94 0.451 Sesame
Valine 0.99 0.599 Sesame
Histidine 0.522 0.241 Sesame
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.