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  6. Kidney beans raw vs. Sesame

Kidney beans raw vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between kidney beans raw and sesame

  • Kidney beans raw 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 beans raw.
  • Sesame has 4 times less folate than kidney beans raw. Kidney beans raw has 394µg of folate, while sesame has 97µg.
  • Kidney beans raw 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 beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Sesame
Sesame
9
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 +200.4%
Contains more MagnesiumMagnesium +150.7%
Contains more CalciumCalcium +581.8%
Contains more IronIron +77.4%
Contains more CopperCopper +326.1%
Contains more ZincZinc +177.8%
Contains more PhosphorusPhosphorus +54.5%
Contains less SodiumSodium -54.2%
Contains more ManganeseManganese +140.9%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Sesame
Sesame
6
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +1460%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +306.2%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B1Vitamin B1 +49.5%
Contains more Vitamin B2Vitamin B2 +12.8%
Contains more Vitamin B3Vitamin B3 +119.2%
Contains more Vitamin B6Vitamin B6 +99%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Sesame DV% diff.
Copper 0.958mg 4.082mg 347%
Polyunsaturated fat 0.457g 21.773g 142%
Calcium 143mg 975mg 83%
Iron 8.2mg 14.55mg 79%
Fats 0.83g 49.67g 75%
Folate 394µg 97µg 74%
Manganese 1.021mg 2.46mg 63%
Selenium 3.2µg 34.4µg 57%
Fiber 24.9g 11.8g 52%
Magnesium 140mg 351mg 50%
Monounsaturated fat 0.064g 18.759g 47%
Zinc 2.79mg 7.75mg 45%
Phosphorus 407mg 629mg 32%
Saturated fat 0.12g 6.957g 31%
Vitamin B6 0.397mg 0.79mg 30%
Potassium 1406mg 468mg 28%
Vitamin B1 0.529mg 0.791mg 22%
Vitamin K 19µg 0µg 16%
Vitamin B3 2.06mg 4.515mg 15%
Vitamin B5 0.78mg 0.05mg 15%
Calories 333kcal 573kcal 12%
Carbs 60.01g 23.45g 12%
Protein 23.58g 17.73g 12%
Choline 25.6mg 5%
Vitamin C 4.5mg 0mg 5%
Vitamin B2 0.219mg 0.247mg 2%
Sodium 24mg 11mg 1%
Net carbs 35.11g 11.65g N/A
Sugar 2.23g 0.3g N/A
Vitamin E 0.22mg 0.25mg 0%
Tryptophan 0.279mg 0.388mg 0%
Threonine 0.992mg 0.736mg 0%
Isoleucine 1.041mg 0.763mg 0%
Leucine 1.882mg 1.358mg 0%
Lysine 1.618mg 0.569mg 0%
Methionine 0.355mg 0.586mg 0%
Phenylalanine 1.275mg 0.94mg 0%
Valine 1.233mg 0.99mg 0%
Histidine 0.656mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +33%
Contains more CarbsCarbs +155.9%
Contains more WaterWater +150.5%
Contains more FatsFats +5884.3%
Contains more OtherOther +16.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -98.3%
Contains more Mono. FatMonounsaturated fat +29210.9%
Contains more Poly. FatPolyunsaturated fat +4664.3%

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. Kidney beans raw - 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.