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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.
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% 1% 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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin AVitamin A +88.9%
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 D ~0µg
~equal in Vitamin B12 ~0µg

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%

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
Calories 339kcal 573kcal Sesame
Protein 21.25g 17.73g Black turtle bean
Fats 0.9g 49.67g Sesame
Net carbs 47.75g 11.65g Black turtle bean
Carbs 63.25g 23.45g Black turtle bean
Magnesium 160mg 351mg Sesame
Calcium 160mg 975mg Sesame
Potassium 1500mg 468mg Black turtle bean
Iron 8.7mg 14.55mg Sesame
Sugar 2.12g 0.3g Sesame
Fiber 15.5g 11.8g Black turtle bean
Copper 1mg 4.082mg Sesame
Zinc 2.2mg 7.75mg Sesame
Phosphorus 440mg 629mg Sesame
Sodium 9mg 11mg Black turtle bean
Vitamin A 17IU 9IU Black turtle bean
Vitamin E 0.21mg 0.25mg Sesame
Manganese 1mg 2.46mg Sesame
Selenium 3.2µg 34.4µg 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
Vitamin K 5.6µg 0µg Black turtle bean
Folate 444µg 97µg Black turtle bean
Choline 25.6mg Sesame
Saturated Fat 0.232g 6.957g Black turtle bean
Monounsaturated Fat 0.078g 18.759g Sesame
Polyunsaturated fat 0.387g 21.773g Sesame
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Black turtle bean
47%
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.