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Bean vs Sesame - In-Depth Nutrition Comparison

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A recap on differences between Bean and Sesame

  • Bean 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.
  • Sesame contains 5 times less Folate than Bean. Bean contains 525µg of Folate, while Sesame contains 97µg.
  • Bean has less Saturated Fat.

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

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
1
:
7
Sesame
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%
Equal in Sodium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
4
:
6
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1470%
Contains more Folate +441.2%
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 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 C +∞%
Contains more Vitamin B5 +1470%
Contains more Folate +441.2%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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 Bean Sesame Opinion
Net carbs 47.05g 11.65g Bean
Protein 21.42g 17.73g Bean
Fats 1.23g 49.67g Sesame
Carbs 62.55g 23.45g Bean
Calories 347kcal 573kcal Sesame
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g 0.3g Sesame
Fiber 15.5g 11.8g Bean
Calcium 113mg 975mg Sesame
Iron 5.07mg 14.55mg Sesame
Magnesium 176mg 351mg Sesame
Phosphorus 411mg 629mg Sesame
Potassium 1393mg 468mg Bean
Sodium 12mg 11mg Sesame
Zinc 2.28mg 7.75mg Sesame
Copper 0.893mg 4.082mg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.21mg 0.25mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
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
Vitamin B6 0.474mg 0.79mg Sesame
Folate 525µg 97µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 0µg Bean
Tryptophan 0.237mg 0.388mg Sesame
Threonine 0.81mg 0.736mg Bean
Isoleucine 0.871mg 0.763mg Bean
Leucine 1.558mg 1.358mg Bean
Lysine 1.356mg 0.569mg Bean
Methionine 0.259mg 0.586mg Sesame
Phenylalanine 1.095mg 0.94mg Bean
Valine 0.998mg 0.99mg Bean
Histidine 0.556mg 0.522mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Sesame
Saturated Fat 0.235g 6.957g Bean
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 Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
50
Sesame
Mineral Summary Score
126
Bean
372
Sesame

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 food.
Protein
129%
Bean
106%
Sesame
Carbohydrates
63%
Bean
23%
Sesame
Fats
6%
Bean
229%
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
Bean is lower in Saturated Fat (difference - 6.722g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 33)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.