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  6. Black turtle bean vs. Sesame

Black turtle bean vs. Sesame — In-Depth Nutrition Comparison

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How are Black turtle bean and Sesame different?

  • Black turtle bean is higher in Folate, however, Sesame is richer in Copper, Calcium, Iron, Manganese, Selenium, Zinc, Magnesium, and Vitamin B6.
  • Daily need coverage for Copper from Sesame is 342% higher.
  • Black turtle bean contains 5 times more Folate than Sesame. While Black turtle bean contains 444µg of Folate, Sesame contains only 97µg.
  • Black turtle bean has less Saturated Fat.

Beans, black turtle, mature seeds, raw and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Black turtle 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.
Black turtle bean
Black turtle bean
2
:
8
Sesame
Sesame
Contains more Potassium +220.5%
Contains less Sodium -18.2%
Contains more Calcium +509.4%
Contains more Iron +67.2%
Contains more Magnesium +119.4%
Contains more Phosphorus +43%
Contains more Zinc +252.3%
Contains more Copper +308.2%
Contains more Manganese +146%
Contains more Selenium +975%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Potassium +220.5%
Contains less Sodium -18.2%
Contains more Calcium +509.4%
Contains more Iron +67.2%
Contains more Magnesium +119.4%
Contains more Phosphorus +43%
Contains more Zinc +252.3%
Contains more Copper +308.2%
Contains more Manganese +146%
Contains more Selenium +975%

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.
Black turtle bean
Black turtle bean
5
:
4
Sesame
Sesame
Contains more Vitamin A +88.9%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B5 +1698%
Contains more Folate +357.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +19%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +130.9%
Contains more Vitamin B6 +176.2%
Black turtle 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% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
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 B1 +13.8%
Contains more Vitamin B5 +1698%
Contains more Folate +357.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +19%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +130.9%
Contains more Vitamin B6 +176.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
3
:
2
Sesame
Sesame
Contains more Protein +19.9%
Contains more Carbs +169.7%
Contains more Water +134.5%
Contains more Fats +5418.9%
Contains more Other +23.9%
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +19.9%
Contains more Carbs +169.7%
Contains more Water +134.5%
Contains more Fats +5418.9%
Contains more Other +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Sesame
Sesame
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +23950%
Contains more Polyunsaturated fat +5526.1%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +23950%
Contains more Polyunsaturated fat +5526.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle 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 Black turtle bean Sesame Opinion
Net carbs 47.75g 11.65g Black turtle bean
Protein 21.25g 17.73g Black turtle bean
Fats 0.9g 49.67g Sesame
Carbs 63.25g 23.45g Black turtle bean
Calories 339kcal 573kcal Sesame
Sugar 2.12g 0.3g Sesame
Fiber 15.5g 11.8g Black turtle bean
Calcium 160mg 975mg Sesame
Iron 8.7mg 14.55mg Sesame
Magnesium 160mg 351mg Sesame
Phosphorus 440mg 629mg Sesame
Potassium 1500mg 468mg Black turtle bean
Sodium 9mg 11mg Black turtle bean
Zinc 2.2mg 7.75mg Sesame
Copper 1mg 4.082mg Sesame
Manganese 1mg 2.46mg Sesame
Selenium 3.2µg 34.4µg Sesame
Vitamin A 17IU 9IU Black turtle bean
Vitamin E 0.21mg 0.25mg Sesame
Vitamin B1 0.9mg 0.791mg Black turtle bean
Vitamin B2 0.193mg 0.247mg Sesame
Vitamin B3 1.955mg 4.515mg Sesame
Vitamin B5 0.899mg 0.05mg Black turtle bean
Vitamin B6 0.286mg 0.79mg Sesame
Folate 444µg 97µg Black turtle bean
Vitamin K 5.6µg 0µg Black turtle bean
Tryptophan 0.252mg 0.388mg Sesame
Threonine 0.894mg 0.736mg Black turtle bean
Isoleucine 0.938mg 0.763mg Black turtle bean
Leucine 1.697mg 1.358mg Black turtle bean
Lysine 1.459mg 0.569mg Black turtle bean
Methionine 0.32mg 0.586mg Sesame
Phenylalanine 1.149mg 0.94mg Black turtle bean
Valine 1.112mg 0.99mg Black turtle bean
Histidine 0.592mg 0.522mg Black turtle bean
Saturated Fat 0.232g 6.957g Black turtle bean
Monounsaturated Fat 0.078g 18.759g Sesame
Polyunsaturated fat 0.387g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle 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
65%
Black turtle bean
50%
Sesame
Minerals Daily Need Coverage Score
135%
Black turtle 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 - 1.82g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 6.725g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $2.4)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.