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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.

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Black turtle bean vs Sesame infographic
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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 Iron +67.2%
Contains more Calcium +509.4%
Contains more Magnesium +119.4%
Contains more Copper +308.2%
Contains more Zinc +252.3%
Contains more Phosphorus +43%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains more Potassium +220.5%
Contains less Sodium -18.2%
Contains more Iron +67.2%
Contains more Calcium +509.4%
Contains more Magnesium +119.4%
Contains more Copper +308.2%
Contains more Zinc +252.3%
Contains more Phosphorus +43%

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 Vitamin K +∞%
Contains more Folate +357.7%
Contains more Vitamin E +19%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +130.9%
Contains more Vitamin B6 +176.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Contains more Vitamin A +88.9%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B5 +1698%
Contains more Vitamin K +∞%
Contains more Folate +357.7%
Contains more Vitamin E +19%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +130.9%
Contains more Vitamin B6 +176.2%

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 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

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

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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.

All nutrients comparison - raw data values

Nutrient Black turtle bean Sesame Opinion
Calories 339 573 Sesame
Protein 21.25 17.73 Black turtle bean
Fats 0.9 49.67 Sesame
Vitamin C 0 0
Carbs 63.25 23.45 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 14.55 Sesame
Calcium 160 975 Sesame
Potassium 1500 468 Black turtle bean
Magnesium 160 351 Sesame
Sugar 2.12 0.3 Sesame
Fiber 15.5 11.8 Black turtle bean
Copper 1 4.082 Sesame
Zinc 2.2 7.75 Sesame
Starch
Phosphorus 440 629 Sesame
Sodium 9 11 Black turtle bean
Vitamin A 17 9 Black turtle bean
Vitamin E 0.21 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.9 0.791 Black turtle bean
Vitamin B2 0.193 0.247 Sesame
Vitamin B3 1.955 4.515 Sesame
Vitamin B5 0.899 0.05 Black turtle bean
Vitamin B6 0.286 0.79 Sesame
Vitamin B12 0 0
Vitamin K 5.6 0 Black turtle bean
Folate 444 97 Black turtle bean
Trans Fat 0 Sesame
Saturated Fat 0.232 6.957 Black turtle bean
Monounsaturated Fat 0.078 18.759 Sesame
Polyunsaturated fat 0.387 21.773 Sesame
Tryptophan 0.252 0.388 Sesame
Threonine 0.894 0.736 Black turtle bean
Isoleucine 0.938 0.763 Black turtle bean
Leucine 1.697 1.358 Black turtle bean
Lysine 1.459 0.569 Black turtle bean
Methionine 0.32 0.586 Sesame
Phenylalanine 1.149 0.94 Black turtle bean
Valine 1.112 0.99 Black turtle bean
Histidine 0.592 0.522 Black turtle bean
Fructose

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.