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  6. Beans vs. Sesame

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.

Infographic

Beans 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.
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Sesame
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
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.
Beans
Beans
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Sesame
Sesame
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Sesame 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%
Protein 4.8g 17.73g 26%
Vitamin B3 0.43mg 4.515mg 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%
Carbs 20.49g 23.45g 1%
Vitamin A 5µg 0µg 1%
Vitamin E 0.15mg 0.25mg 1%
Vitamin B5 0.05mg 1%
Vitamin K 0.8µg 0µg 1%
Choline 30.8mg 25.6mg 1%
Protein per 100 calories 4.6g 3.1g N/A
Calories per 10 g protein 219kcal 323kcal N/A
Weight per 100 calories 95g 17g N/A
Unsaturated / Saturated Fat ratio 2 5.8 N/A
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
Beans
Beans
1
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
Sesame
4
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 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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +53497.1%
Contains more Poly. FatPolyunsaturated fat +12558.7%

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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. Beans - 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.