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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.

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Bean vs Sesame infographic
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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" 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 Iron +187%
Contains more Calcium +762.8%
Contains more Magnesium +99.4%
Contains more Copper +357.1%
Contains more Zinc +239.9%
Contains more Phosphorus +53%
Equal in Sodium - 11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains more Potassium +197.6%
Contains more Iron +187%
Contains more Calcium +762.8%
Contains more Magnesium +99.4%
Contains more Copper +357.1%
Contains more Zinc +239.9%
Contains more Phosphorus +53%
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 Vitamin K +∞%
Contains more Folate +441.2%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1470%
Contains more Vitamin K +∞%
Contains more Folate +441.2%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Bean Sesame Opinion
Calories 347 573 Sesame
Protein 21.42 17.73 Bean
Fats 1.23 49.67 Sesame
Vitamin C 6.3 0 Bean
Carbs 62.55 23.45 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 14.55 Sesame
Calcium 113 975 Sesame
Potassium 1393 468 Bean
Magnesium 176 351 Sesame
Sugar 2.11 0.3 Sesame
Fiber 15.5 11.8 Bean
Copper 0.893 4.082 Sesame
Zinc 2.28 7.75 Sesame
Starch 34.17 Bean
Phosphorus 411 629 Sesame
Sodium 12 11 Sesame
Vitamin A 0 9 Sesame
Vitamin E 0.21 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.713 0.791 Sesame
Vitamin B2 0.212 0.247 Sesame
Vitamin B3 1.174 4.515 Sesame
Vitamin B5 0.785 0.05 Bean
Vitamin B6 0.474 0.79 Sesame
Vitamin B12 0 0
Vitamin K 5.6 0 Bean
Folate 525 97 Bean
Trans Fat 0 Sesame
Saturated Fat 0.235 6.957 Bean
Monounsaturated Fat 0.229 18.759 Sesame
Polyunsaturated fat 0.407 21.773 Sesame
Tryptophan 0.237 0.388 Sesame
Threonine 0.81 0.736 Bean
Isoleucine 0.871 0.763 Bean
Leucine 1.558 1.358 Bean
Lysine 1.356 0.569 Bean
Methionine 0.259 0.586 Sesame
Phenylalanine 1.095 0.94 Bean
Valine 0.998 0.99 Bean
Histidine 0.556 0.522 Bean
Fructose 0 Bean

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.