Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Kidney bean vs Sesame - In-Depth Nutrition Comparison

Compare

Significant differences between Kidney bean and Sesame

  • Kidney bean has more Folate, and Fiber, however Sesame is richer in Copper, Calcium, Iron, Manganese, Selenium, Magnesium, and Zinc.
  • Sesame covers your daily Copper needs 347% more than Kidney bean.
  • Sesame has 4 times less Folate than Kidney bean. Kidney bean has 394µg of Folate, while Sesame has 97µg.
  • Kidney bean contains less Saturated Fat.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Seeds, sesame seeds, whole, dried.

Infographic

Kidney 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
Kidney bean
Kidney bean
1
:
7
Sesame
Sesame
Contains more Potassium +200.4%
Contains more Calcium +581.8%
Contains more Iron +77.4%
Contains more Magnesium +150.7%
Contains more Phosphorus +54.5%
Contains less Sodium -54.2%
Contains more Zinc +177.8%
Contains more Copper +326.1%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains more Potassium +200.4%
Contains more Calcium +581.8%
Contains more Iron +77.4%
Contains more Magnesium +150.7%
Contains more Phosphorus +54.5%
Contains less Sodium -54.2%
Contains more Zinc +177.8%
Contains more Copper +326.1%

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
Kidney bean
Kidney bean
4
:
6
Sesame
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1460%
Contains more Folate +306.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +49.5%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B3 +119.2%
Contains more Vitamin B6 +99%
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Sesame
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 C +∞%
Contains more Vitamin B5 +1460%
Contains more Folate +306.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +49.5%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B3 +119.2%
Contains more Vitamin B6 +99%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
3
:
2
Sesame
Sesame
Contains more Protein +33%
Contains more Carbs +155.9%
Contains more Water +150.5%
Contains more Fats +5884.3%
Contains more Other +16.4%
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Sesame
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 Protein +33%
Contains more Carbs +155.9%
Contains more Water +150.5%
Contains more Fats +5884.3%
Contains more Other +16.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
1
:
2
Sesame
Sesame
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +29210.9%
Contains more Polyunsaturated fat +4664.3%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +29210.9%
Contains more Polyunsaturated fat +4664.3%

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.
Kidney 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Sesame Opinion
Net carbs 35.11g 11.65g Kidney bean
Protein 23.58g 17.73g Kidney bean
Fats 0.83g 49.67g Sesame
Carbs 60.01g 23.45g Kidney bean
Calories 333kcal 573kcal Sesame
Sugar 2.23g 0.3g Sesame
Fiber 24.9g 11.8g Kidney bean
Calcium 143mg 975mg Sesame
Iron 8.2mg 14.55mg Sesame
Magnesium 140mg 351mg Sesame
Phosphorus 407mg 629mg Sesame
Potassium 1406mg 468mg Kidney bean
Sodium 24mg 11mg Sesame
Zinc 2.79mg 7.75mg Sesame
Copper 0.958mg 4.082mg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.22mg 0.25mg Sesame
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.791mg Sesame
Vitamin B2 0.219mg 0.247mg Sesame
Vitamin B3 2.06mg 4.515mg Sesame
Vitamin B5 0.78mg 0.05mg Kidney bean
Vitamin B6 0.397mg 0.79mg Sesame
Folate 394µg 97µg Kidney bean
Vitamin K 19µg 0µg Kidney bean
Tryptophan 0.279mg 0.388mg Sesame
Threonine 0.992mg 0.736mg Kidney bean
Isoleucine 1.041mg 0.763mg Kidney bean
Leucine 1.882mg 1.358mg Kidney bean
Lysine 1.618mg 0.569mg Kidney bean
Methionine 0.355mg 0.586mg Sesame
Phenylalanine 1.275mg 0.94mg Kidney bean
Valine 1.233mg 0.99mg Kidney bean
Histidine 0.656mg 0.522mg Kidney bean
Saturated Fat 0.12g 6.957g Kidney bean
Monounsaturated Fat 0.064g 18.759g Sesame
Polyunsaturated fat 0.457g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
50%
Sesame
Minerals Daily Need Coverage Score
143%
Kidney bean
372%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.93g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 13mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 6.837g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $2.8)
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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.