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Broad bean vs Sesame - In-Depth Nutrition Comparison

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What are the main differences between Broad bean and Sesame?

  • Broad bean has less Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Selenium, Vitamin B1, and Vitamin B6 than Sesame.
  • Sesame's daily need coverage for Copper is 409% higher.

We used Beans, fava, in pod, raw and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Broad 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 Calcium +2535.1%
Contains more Iron +838.7%
Contains more Magnesium +963.6%
Contains more Phosphorus +387.6%
Contains more Potassium +41%
Contains less Sodium -56%
Contains more Zinc +675%
Contains more Copper +915.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 59% 24% 56% 30% 4% 28% 134%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains more Calcium +2535.1%
Contains more Iron +838.7%
Contains more Magnesium +963.6%
Contains more Phosphorus +387.6%
Contains more Potassium +41%
Contains less Sodium -56%
Contains more Zinc +675%
Contains more Copper +915.4%

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
:
3
Sesame
Contains more Vitamin A +3600%
Contains more Vitamin E +364%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B5 +350%
Contains more Folate +52.6%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +494.7%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B6 +659.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
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 +3600%
Contains more Vitamin E +364%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B5 +350%
Contains more Folate +52.6%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +494.7%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B6 +659.6%

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.
Broad bean Sesame
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broad bean Sesame Opinion
Net carbs 10.13g 11.65g Sesame
Protein 7.92g 17.73g Sesame
Fats 0.73g 49.67g Sesame
Carbs 17.63g 23.45g Sesame
Calories 88kcal 573kcal Sesame
Starch g g
Fructose g g
Sugar 9.21g 0.3g Sesame
Fiber 7.5g 11.8g Sesame
Calcium 37mg 975mg Sesame
Iron 1.55mg 14.55mg Sesame
Magnesium 33mg 351mg Sesame
Phosphorus 129mg 629mg Sesame
Potassium 332mg 468mg Sesame
Sodium 25mg 11mg Sesame
Zinc 1mg 7.75mg Sesame
Copper 0.402mg 4.082mg Sesame
Vitamin A 333IU 9IU Broad bean
Vitamin E 1.16mg 0.25mg Broad bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.7mg 0mg Broad bean
Vitamin B1 0.133mg 0.791mg Sesame
Vitamin B2 0.29mg 0.247mg Broad bean
Vitamin B3 2.249mg 4.515mg Sesame
Vitamin B5 0.225mg 0.05mg Broad bean
Vitamin B6 0.104mg 0.79mg Sesame
Folate 148µg 97µg Broad bean
Vitamin B12 0µg 0µg
Vitamin K 40.9µg 0µg Broad bean
Tryptophan mg 0.388mg Sesame
Threonine mg 0.736mg Sesame
Isoleucine mg 0.763mg Sesame
Leucine mg 1.358mg Sesame
Lysine mg 0.569mg Sesame
Methionine mg 0.586mg Sesame
Phenylalanine mg 0.94mg Sesame
Valine mg 0.99mg Sesame
Histidine mg 0.522mg Sesame
Cholesterol 0mg 0mg
Trans Fat 0g g Sesame
Saturated Fat 0.118g 6.957g Broad bean
Monounsaturated Fat 0.104g 18.759g Sesame
Polyunsaturated fat 0.342g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad 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
37
Broad bean
50
Sesame
Mineral Summary Score
43
Broad 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
48%
Broad bean
106%
Sesame
Carbohydrates
18%
Broad bean
23%
Sesame
Fats
3%
Broad bean
229%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 8.91g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 6.839g)
Which food is lower in glycemic index?
Broad bean
Broad bean is lower in glycemic index (difference - 79)
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $3.4)
Which food is richer in vitamins?
Broad bean
Broad bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.