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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +220.5%
Contains less SodiumSodium -18.2%
Contains more MagnesiumMagnesium +119.4%
Contains more CalciumCalcium +509.4%
Contains more IronIron +67.2%
Contains more CopperCopper +308.2%
Contains more ZincZinc +252.3%
Contains more PhosphorusPhosphorus +43%
Contains more ManganeseManganese +146%
Contains more SeleniumSelenium +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.
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Sesame
Sesame
5
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 B1Vitamin B1 +13.8%
Contains more Vitamin B5Vitamin B5 +1698%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +357.7%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin B3Vitamin B3 +130.9%
Contains more Vitamin B6Vitamin B6 +176.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Sesame DV% diff.
Copper 1mg 4.082mg 342%
Polyunsaturated fat 0.387g 21.773g 143%
Folate 444µg 97µg 87%
Calcium 160mg 975mg 82%
Fats 0.9g 49.67g 75%
Iron 8.7mg 14.55mg 73%
Manganese 1mg 2.46mg 63%
Selenium 3.2µg 34.4µg 57%
Zinc 2.2mg 7.75mg 50%
Monounsaturated fat 0.078g 18.759g 47%
Magnesium 160mg 351mg 45%
Vitamin B6 0.286mg 0.79mg 39%
Saturated fat 0.232g 6.957g 31%
Potassium 1500mg 468mg 30%
Phosphorus 440mg 629mg 27%
Vitamin B5 0.899mg 0.05mg 17%
Vitamin B3 1.955mg 4.515mg 16%
Fiber 15.5g 11.8g 15%
Carbs 63.25g 23.45g 13%
Calories 339kcal 573kcal 12%
Vitamin B1 0.9mg 0.791mg 9%
Protein 21.25g 17.73g 7%
Choline 25.6mg 5%
Vitamin K 5.6µg 0µg 5%
Vitamin B2 0.193mg 0.247mg 4%
Net carbs 47.75g 11.65g N/A
Sugar 2.12g 0.3g N/A
Sodium 9mg 11mg 0%
Vitamin E 0.21mg 0.25mg 0%
Tryptophan 0.252mg 0.388mg 0%
Threonine 0.894mg 0.736mg 0%
Isoleucine 0.938mg 0.763mg 0%
Leucine 1.697mg 1.358mg 0%
Lysine 1.459mg 0.569mg 0%
Methionine 0.32mg 0.586mg 0%
Phenylalanine 1.149mg 0.94mg 0%
Valine 1.112mg 0.99mg 0%
Histidine 0.592mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +19.9%
Contains more CarbsCarbs +169.7%
Contains more WaterWater +134.5%
Contains more FatsFats +5418.9%
Contains more OtherOther +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -96.7%
Contains more Mono. FatMonounsaturated fat +23950%
Contains more Poly. FatPolyunsaturated fat +5526.1%

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. 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.