Beans vs. Sesame — In-Depth Nutrition Comparison
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Important differences between beans and sesame
- Beans have less copper, iron, calcium, magnesium, phosphorus, zinc, selenium, vitamin B1, and vitamin B6.
- Sesame's daily need coverage for copper is 431% more.
- Beans are lower in saturated fat.
The food varieties used in the comparison are Beans, baked, canned, no salt added and Seeds, sesame seeds, whole, dried.
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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 less SodiumSodium | -90.9% |
| Contains more MagnesiumMagnesium | +996.9% |
| Contains more CalciumCalcium | +1850% |
| Contains more PotassiumPotassium | +58.1% |
| Contains more IronIron | +4917.2% |
| Contains more CopperCopper | +1881.6% |
| Contains more ZincZinc | +453.6% |
| Contains more PhosphorusPhosphorus | +504.8% |
| Contains more SeleniumSelenium | +664.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +20.3% |
| Contains more Vitamin EVitamin E | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +427.3% |
| Contains more Vitamin B2Vitamin B2 | +311.7% |
| Contains more Vitamin B3Vitamin B3 | +950% |
| Contains more Vitamin B6Vitamin B6 | +507.7% |
| Contains more FolateFolate | +304.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.206mg | 4.082mg | 431% |
| Iron | 0.29mg | 14.55mg | 178% |
| Polyunsaturated fat | 0.172g | 21.773g | 144% |
| Manganese | 2.46mg | 107% | |
| Calcium | 50mg | 975mg | 93% |
| Fats | 0.4g | 49.67g | 76% |
| Magnesium | 32mg | 351mg | 76% |
| Phosphorus | 104mg | 629mg | 75% |
| Zinc | 1.4mg | 7.75mg | 58% |
| Selenium | 4.5µg | 34.4µg | 54% |
| Vitamin B1 | 0.15mg | 0.791mg | 53% |
| Vitamin B6 | 0.13mg | 0.79mg | 51% |
| Monounsaturated fat | 0.035g | 18.759g | 47% |
| Saturated fat | 0.103g | 6.957g | 31% |
| Vitamin B3 | 0.43mg | 4.515mg | 26% |
| Protein | 4.8g | 17.73g | 26% |
| Fiber | 5.5g | 11.8g | 25% |
| Calories | 105kcal | 573kcal | 23% |
| Folate | 24µg | 97µg | 18% |
| Vitamin B2 | 0.06mg | 0.247mg | 14% |
| Potassium | 296mg | 468mg | 5% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Vitamin E | 0.15mg | 0.25mg | 1% |
| Carbs | 20.49g | 23.45g | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin B5 | 0.05mg | 1% | |
| Vitamin K | 0.8µg | 0µg | 1% |
| Choline | 30.8mg | 25.6mg | 1% |
| Net carbs | 14.99g | 11.65g | N/A |
| Sugar | 7.78g | 0.3g | N/A |
| Sodium | 1mg | 11mg | 0% |
| Tryptophan | 0.388mg | 0% | |
| Threonine | 0.736mg | 0% | |
| Isoleucine | 0.763mg | 0% | |
| Leucine | 1.358mg | 0% | |
| Lysine | 0.569mg | 0% | |
| Methionine | 0.586mg | 0% | |
| Phenylalanine | 0.94mg | 0% | |
| Valine | 0.99mg | 0% | |
| Histidine | 0.522mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1448% |
| Contains more ProteinProtein | +269.4% |
| Contains more FatsFats | +12317.5% |
| Contains more CarbsCarbs | +14.4% |
| Contains more OtherOther | +160.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +53497.1% |
| Contains more Poly. FatPolyunsaturated fat | +12558.7% |
