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Black turtle bean vs Sesame - In-Depth Nutrition Comparison

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Significant differences between Black turtle bean and Sesame

  • The amount of Copper, Iron, Manganese, Calcium, Magnesium, Phosphorus, Zinc, Selenium, Vitamin B6, and Vitamin B1 in Sesame is higher than in Black turtle bean.
  • Sesame covers your daily Copper needs 424% more than Black turtle bean.

Specific food types used in this comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt and Seeds, sesame seeds, whole, dried.

Infographic

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 less Sodium -72.7%
Contains more Calcium +1672.7%
Contains more Iron +410.5%
Contains more Magnesium +616.3%
Contains more Phosphorus +313.8%
Contains more Zinc +919.7%
Contains more Copper +1417.5%
Equal in Potassium - 468
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains less Sodium -72.7%
Contains more Calcium +1672.7%
Contains more Iron +410.5%
Contains more Magnesium +616.3%
Contains more Phosphorus +313.8%
Contains more Zinc +919.7%
Contains more Copper +1417.5%
Equal in Potassium - 468

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
:
6
Sesame
Contains more Vitamin E +248%
Contains more Vitamin B5 +420%
Contains more Vitamin K +∞%
Contains more Vitamin A +50%
Contains more Vitamin B1 +251.6%
Contains more Vitamin B2 +341.1%
Contains more Vitamin B3 +756.7%
Contains more Vitamin B6 +926%
Contains more Folate +12.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
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 E +248%
Contains more Vitamin B5 +420%
Contains more Vitamin K +∞%
Contains more Vitamin A +50%
Contains more Vitamin B1 +251.6%
Contains more Vitamin B2 +341.1%
Contains more Vitamin B3 +756.7%
Contains more Vitamin B6 +926%
Contains more Folate +12.8%

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 16.05g 11.65g Black turtle bean
Protein 8.18g 17.73g Sesame
Fats 0.35g 49.67g Sesame
Carbs 24.35g 23.45g Black turtle bean
Calories 130kcal 573kcal Sesame
Starch g g
Fructose g g
Sugar 0.32g 0.3g Sesame
Fiber 8.3g 11.8g Sesame
Calcium 55mg 975mg Sesame
Iron 2.85mg 14.55mg Sesame
Magnesium 49mg 351mg Sesame
Phosphorus 152mg 629mg Sesame
Potassium 433mg 468mg Sesame
Sodium 3mg 11mg Black turtle bean
Zinc 0.76mg 7.75mg Sesame
Copper 0.269mg 4.082mg Sesame
Vitamin A 6IU 9IU Sesame
Vitamin E 0.87mg 0.25mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.225mg 0.791mg Sesame
Vitamin B2 0.056mg 0.247mg Sesame
Vitamin B3 0.527mg 4.515mg Sesame
Vitamin B5 0.26mg 0.05mg Black turtle bean
Vitamin B6 0.077mg 0.79mg Sesame
Folate 86µg 97µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 3.3µg 0µg Black turtle bean
Tryptophan 0.097mg 0.388mg Sesame
Threonine 0.344mg 0.736mg Sesame
Isoleucine 0.361mg 0.763mg Sesame
Leucine 0.653mg 1.358mg Sesame
Lysine 0.562mg 0.569mg Sesame
Methionine 0.123mg 0.586mg Sesame
Phenylalanine 0.442mg 0.94mg Sesame
Valine 0.428mg 0.99mg Sesame
Histidine 0.228mg 0.522mg Sesame
Cholesterol 0mg 0mg
Trans Fat 0g g Sesame
Saturated Fat 0.089g 6.957g Black turtle bean
Monounsaturated Fat 0.03g 18.759g Sesame
Polyunsaturated fat 0.149g 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
17
Black turtle bean
50
Sesame
Mineral Summary Score
47
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
49%
Black turtle bean
106%
Sesame
Carbohydrates
24%
Black turtle bean
23%
Sesame
Fats
2%
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 - 0.02g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 6.868g)
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/175187/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.