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Bean raw vs. Sesame — In-Depth Nutrition Comparison

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A recap on differences between Bean raw and Sesame

  • Bean raw has more Folate, and Potassium, however, Sesame is higher in Copper, Iron, Calcium, Manganese, Zinc, Magnesium, and Phosphorus.
  • Sesame covers your daily Copper needs 354% more than Bean raw.
  • Sesame contains 5 times less Folate than Bean raw. Bean raw contains 525µg of Folate, while Sesame contains 97µg.
  • Bean raw has less Saturated Fat.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Seeds, sesame seeds, whole, dried.

Infographic

Bean raw 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.
Contains more Potassium +197.6%
Contains more Calcium +762.8%
Contains more Iron +187%
Contains more Magnesium +99.4%
Contains more Phosphorus +53%
Contains more Zinc +239.9%
Contains more Copper +357.1%
Contains more Manganese +114.3%
Contains more Selenium +23.3%
Equal in Sodium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Potassium +197.6%
Contains more Calcium +762.8%
Contains more Iron +187%
Contains more Magnesium +99.4%
Contains more Phosphorus +53%
Contains more Zinc +239.9%
Contains more Copper +357.1%
Contains more Manganese +114.3%
Contains more Selenium +23.3%
Equal in Sodium - 11

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.
:
6
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1470%
Contains more Folate +441.2%
Contains more Choline +158.6%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 14% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1470%
Contains more Folate +441.2%
Contains more Choline +158.6%
Contains more Vitamin K +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +20.8%
Contains more Carbs +166.7%
Contains more Water +141.6%
Contains more Fats +3938.2%
Contains more Other +28.5%
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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 +20.8%
Contains more Carbs +166.7%
Contains more Water +141.6%
Contains more Fats +3938.2%
Contains more Other +28.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +8091.7%
Contains more Polyunsaturated fat +5249.6%
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +8091.7%
Contains more Polyunsaturated fat +5249.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw 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 Bean raw Sesame Opinion
Net carbs 47.05g 11.65g Bean raw
Protein 21.42g 17.73g Bean raw
Fats 1.23g 49.67g Sesame
Carbs 62.55g 23.45g Bean raw
Calories 347kcal 573kcal Sesame
Starch 34.17g Bean raw
Sugar 2.11g 0.3g Sesame
Fiber 15.5g 11.8g Bean raw
Calcium 113mg 975mg Sesame
Iron 5.07mg 14.55mg Sesame
Magnesium 176mg 351mg Sesame
Phosphorus 411mg 629mg Sesame
Potassium 1393mg 468mg Bean raw
Sodium 12mg 11mg Sesame
Zinc 2.28mg 7.75mg Sesame
Copper 0.893mg 4.082mg Sesame
Manganese 1.148mg 2.46mg Sesame
Selenium 27.9µg 34.4µg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.21mg 0.25mg Sesame
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.791mg Sesame
Vitamin B2 0.212mg 0.247mg Sesame
Vitamin B3 1.174mg 4.515mg Sesame
Vitamin B5 0.785mg 0.05mg Bean raw
Vitamin B6 0.474mg 0.79mg Sesame
Folate 525µg 97µg Bean raw
Choline 66.2mg 25.6mg Bean raw
Vitamin K 5.6µg 0µg Bean raw
Tryptophan 0.237mg 0.388mg Sesame
Threonine 0.81mg 0.736mg Bean raw
Isoleucine 0.871mg 0.763mg Bean raw
Leucine 1.558mg 1.358mg Bean raw
Lysine 1.356mg 0.569mg Bean raw
Methionine 0.259mg 0.586mg Sesame
Phenylalanine 1.095mg 0.94mg Bean raw
Valine 0.998mg 0.99mg Bean raw
Histidine 0.556mg 0.522mg Bean raw
Saturated Fat 0.235g 6.957g Bean raw
Monounsaturated Fat 0.229g 18.759g Sesame
Polyunsaturated fat 0.407g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
47%
Sesame
Minerals Daily Need Coverage Score
131%
Bean raw
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (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 raw
Bean raw is lower in Saturated Fat (difference - 6.722g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 33)
Which food is cheaper?
Bean raw
Bean raw 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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.