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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 from 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.
Adzuki bean
Adzuki bean
2
:
8
Sesame
Sesame
Contains more Potassium +167.9%
Contains less Sodium -54.5%
Contains more Calcium +1377.3%
Contains more Iron +192.2%
Contains more Magnesium +176.4%
Contains more Phosphorus +65.1%
Contains more Zinc +53.8%
Contains more Copper +273.1%
Contains more Manganese +42.2%
Contains more Selenium +1009.7%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Potassium +167.9%
Contains less Sodium -54.5%
Contains more Calcium +1377.3%
Contains more Iron +192.2%
Contains more Magnesium +176.4%
Contains more Phosphorus +65.1%
Contains more Zinc +53.8%
Contains more Copper +273.1%
Contains more Manganese +42.2%
Contains more Selenium +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.
Adzuki bean
Adzuki bean
3
:
6
Sesame
Sesame
Contains more Vitamin A +88.9%
Contains more Vitamin B5 +2842%
Contains more Folate +541.2%
Contains more Vitamin B1 +73.8%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B3 +71.7%
Contains more Vitamin B6 +125.1%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
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 +88.9%
Contains more Vitamin B5 +2842%
Contains more Folate +541.2%
Contains more Vitamin B1 +73.8%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B3 +71.7%
Contains more Vitamin B6 +125.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
3
:
2
Sesame
Sesame
Contains more Protein +12.1%
Contains more Carbs +168.2%
Contains more Water +186.6%
Contains more Fats +9271.7%
Contains more Other +36.8%
Adzuki bean
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
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 Protein +12.1%
Contains more Carbs +168.2%
Contains more Water +186.6%
Contains more Fats +9271.7%
Contains more Other +36.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Sesame
Sesame
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +37418%
Contains more Polyunsaturated fat +19168.1%
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +37418%
Contains more Polyunsaturated fat +19168.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Sesame Opinion
Net carbs 50.2g 11.65g Adzuki bean
Protein 19.87g 17.73g Adzuki bean
Fats 0.53g 49.67g Sesame
Carbs 62.9g 23.45g Adzuki bean
Calories 329kcal 573kcal Sesame
Sugar 0.3g Adzuki bean
Fiber 12.7g 11.8g Adzuki bean
Calcium 66mg 975mg Sesame
Iron 4.98mg 14.55mg Sesame
Magnesium 127mg 351mg Sesame
Phosphorus 381mg 629mg Sesame
Potassium 1254mg 468mg Adzuki bean
Sodium 5mg 11mg Adzuki bean
Zinc 5.04mg 7.75mg Sesame
Copper 1.094mg 4.082mg Sesame
Manganese 1.73mg 2.46mg Sesame
Selenium 3.1µg 34.4µg Sesame
Vitamin A 17IU 9IU Adzuki bean
Vitamin A RAE 1µg 0µg Adzuki bean
Vitamin E 0.25mg Sesame
Vitamin B1 0.455mg 0.791mg Sesame
Vitamin B2 0.22mg 0.247mg Sesame
Vitamin B3 2.63mg 4.515mg Sesame
Vitamin B5 1.471mg 0.05mg Adzuki bean
Vitamin B6 0.351mg 0.79mg Sesame
Folate 622µg 97µg Adzuki bean
Tryptophan 0.191mg 0.388mg Sesame
Threonine 0.674mg 0.736mg Sesame
Isoleucine 0.791mg 0.763mg Adzuki bean
Leucine 1.668mg 1.358mg Adzuki bean
Lysine 1.497mg 0.569mg Adzuki bean
Methionine 0.21mg 0.586mg Sesame
Phenylalanine 1.052mg 0.94mg Adzuki bean
Valine 1.023mg 0.99mg Adzuki bean
Histidine 0.524mg 0.522mg Adzuki bean
Saturated Fat 0.191g 6.957g Adzuki bean
Monounsaturated Fat 0.05g 18.759g Sesame
Polyunsaturated fat 0.113g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
71%
Adzuki bean
50%
Sesame
Minerals Daily Need Coverage Score
132%
Adzuki bean
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 6.766g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 29)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $2)
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.

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.