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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 327% 115% 189% 133% 2% 60% 334%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
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
Vitamin A 17IU 9IU Black turtle bean
Vitamin E 0.21mg 0.25mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g g Sesame
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Black turtle bean
50
Sesame
Mineral Summary Score
150
Black turtle bean
372
Sesame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
128%
Black turtle bean
106%
Sesame
Carbohydrates
63%
Black turtle bean
23%
Sesame
Fats
4%
Black turtle bean
229%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.