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  6. Bean vs. Sesame

Bean vs. Sesame — In-Depth Nutrition Comparison

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Important differences between Bean and Sesame

  • Bean has less Copper, Iron, Calcium, Magnesium, Phosphorus, Zinc, Selenium, Vitamin B1, and Vitamin B6.
  • Sesame's daily need coverage for Copper is 431% more.
  • Bean is lower in Saturated Fat.

The food varieties used in the comparison are Beans, baked, canned, no salt added 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
Bean
1
:
9
Sesame
Sesame
Contains less Sodium -90.9%
Contains more Calcium +1850%
Contains more Iron +4917.2%
Contains more Magnesium +996.9%
Contains more Phosphorus +504.8%
Contains more Potassium +58.1%
Contains more Zinc +453.6%
Contains more Copper +1881.6%
Contains more Selenium +664.4%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -90.9%
Contains more Calcium +1850%
Contains more Iron +4917.2%
Contains more Magnesium +996.9%
Contains more Phosphorus +504.8%
Contains more Potassium +58.1%
Contains more Zinc +453.6%
Contains more Copper +1881.6%
Contains more Selenium +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.
Bean
Bean
3
:
7
Sesame
Sesame
Contains more Vitamin A +1077.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +427.3%
Contains more Vitamin B2 +311.7%
Contains more Vitamin B3 +950%
Contains more Vitamin B6 +507.7%
Contains more Folate +304.2%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Sesame
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 A +1077.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +427.3%
Contains more Vitamin B2 +311.7%
Contains more Vitamin B3 +950%
Contains more Vitamin B6 +507.7%
Contains more Folate +304.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
1
:
4
Sesame
Sesame
Contains more Water +1448%
Contains more Protein +269.4%
Contains more Fats +12317.5%
Contains more Carbs +14.4%
Contains more Other +160.8%
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Sesame
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 Water +1448%
Contains more Protein +269.4%
Contains more Fats +12317.5%
Contains more Carbs +14.4%
Contains more Other +160.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Sesame
Sesame
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +53497.1%
Contains more Polyunsaturated fat +12558.7%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +53497.1%
Contains more Polyunsaturated fat +12558.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Sesame
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean Sesame Opinion
Net carbs 14.99g 11.65g Bean
Protein 4.8g 17.73g Sesame
Fats 0.4g 49.67g Sesame
Carbs 20.49g 23.45g Sesame
Calories 105kcal 573kcal Sesame
Sugar 7.78g 0.3g Sesame
Fiber 5.5g 11.8g Sesame
Calcium 50mg 975mg Sesame
Iron 0.29mg 14.55mg Sesame
Magnesium 32mg 351mg Sesame
Phosphorus 104mg 629mg Sesame
Potassium 296mg 468mg Sesame
Sodium 1mg 11mg Bean
Zinc 1.4mg 7.75mg Sesame
Copper 0.206mg 4.082mg Sesame
Manganese 2.46mg Sesame
Selenium 4.5µg 34.4µg Sesame
Vitamin A 106IU 9IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.25mg Sesame
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.791mg Sesame
Vitamin B2 0.06mg 0.247mg Sesame
Vitamin B3 0.43mg 4.515mg Sesame
Vitamin B5 0.05mg Sesame
Vitamin B6 0.13mg 0.79mg Sesame
Folate 24µg 97µg Sesame
Vitamin K 0.8µg 0µg Bean
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame
Saturated Fat 0.103g 6.957g Bean
Monounsaturated Fat 0.035g 18.759g Sesame
Polyunsaturated fat 0.172g 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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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
11%
Bean
50%
Sesame
Minerals Daily Need Coverage Score
25%
Bean
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 7.48g)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 6.854g)
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)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.