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  6. Adzuki bean vs. Sesame

Adzuki bean vs. Sesame — In-Depth Nutrition Comparison

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The main differences between adzuki bean and sesame

  • Adzuki bean has more folate; however, sesame has more copper, iron, calcium, selenium, magnesium, phosphorus, vitamin B6, and manganese.
  • Daily need coverage for copper for sesame is 332% higher.
  • Sesame has 6 times less folate than adzuki bean. Adzuki bean has 622µg of folate, while sesame has 97µg.
  • Adzuki bean is lower in saturated fat.

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

Infographic

Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Sesame
Sesame
8
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 more PotassiumPotassium +167.9%
Contains less SodiumSodium -54.5%
Contains more MagnesiumMagnesium +176.4%
Contains more CalciumCalcium +1377.3%
Contains more IronIron +192.2%
Contains more CopperCopper +273.1%
Contains more ZincZinc +53.8%
Contains more PhosphorusPhosphorus +65.1%
Contains more ManganeseManganese +42.2%
Contains more SeleniumSelenium +1009.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Sesame
Sesame
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +2842%
Contains more FolateFolate +541.2%
Contains more Vitamin B1Vitamin B1 +73.8%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin B3Vitamin B3 +71.7%
Contains more Vitamin B6Vitamin B6 +125.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Sesame DV% diff.
Copper 1.094mg 4.082mg 332%
Polyunsaturated fat 0.113g 21.773g 144%
Folate 622µg 97µg 131%
Iron 4.98mg 14.55mg 120%
Calcium 66mg 975mg 91%
Fats 0.53g 49.67g 76%
Selenium 3.1µg 34.4µg 57%
Magnesium 127mg 351mg 53%
Monounsaturated fat 0.05g 18.759g 47%
Phosphorus 381mg 629mg 35%
Vitamin B6 0.351mg 0.79mg 34%
Manganese 1.73mg 2.46mg 32%
Saturated fat 0.191g 6.957g 31%
Vitamin B5 1.471mg 0.05mg 28%
Vitamin B1 0.455mg 0.791mg 28%
Zinc 5.04mg 7.75mg 25%
Potassium 1254mg 468mg 23%
Carbs 62.9g 23.45g 13%
Vitamin B3 2.63mg 4.515mg 12%
Calories 329kcal 573kcal 12%
Choline 25.6mg 5%
Protein 19.87g 17.73g 4%
Fiber 12.7g 11.8g 4%
Vitamin B2 0.22mg 0.247mg 2%
Vitamin E 0.25mg 2%
Net carbs 50.2g 11.65g N/A
Sugar 0.3g N/A
Sodium 5mg 11mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.191mg 0.388mg 0%
Threonine 0.674mg 0.736mg 0%
Isoleucine 0.791mg 0.763mg 0%
Leucine 1.668mg 1.358mg 0%
Lysine 1.497mg 0.569mg 0%
Methionine 0.21mg 0.586mg 0%
Phenylalanine 1.052mg 0.94mg 0%
Valine 1.023mg 0.99mg 0%
Histidine 0.524mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Sesame
Sesame
2
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 ProteinProtein +12.1%
Contains more CarbsCarbs +168.2%
Contains more WaterWater +186.6%
Contains more FatsFats +9271.7%
Contains more OtherOther +36.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -97.3%
Contains more Mono. FatMonounsaturated fat +37418%
Contains more Poly. FatPolyunsaturated fat +19168.1%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.