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Kidney bean vs Sesame - In-Depth Nutrition Comparison

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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.

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

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 C +∞%
Contains more Vitamin B5 +1460%
Contains more Vitamin K +∞%
Contains more Folate +306.2%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
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 C +∞%
Contains more Vitamin B5 +1460%
Contains more Vitamin K +∞%
Contains more Folate +306.2%
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%

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
60
Kidney bean
50
Sesame
Mineral Summary Score
143
Kidney 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
141%
Kidney bean
106%
Sesame
Carbohydrates
60%
Kidney bean
23%
Sesame
Fats
4%
Kidney 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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney 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 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.

All nutrients comparison - raw data values

Nutrient Kidney bean Sesame Opinion
Calories 333 573 Sesame
Protein 23.58 17.73 Kidney bean
Fats 0.83 49.67 Sesame
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 23.45 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 14.55 Sesame
Calcium 143 975 Sesame
Potassium 1406 468 Kidney bean
Magnesium 140 351 Sesame
Sugar 2.23 0.3 Sesame
Fiber 24.9 11.8 Kidney bean
Copper 0.958 4.082 Sesame
Zinc 2.79 7.75 Sesame
Starch
Phosphorus 407 629 Sesame
Sodium 24 11 Sesame
Vitamin A 0 9 Sesame
Vitamin E 0.22 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.529 0.791 Sesame
Vitamin B2 0.219 0.247 Sesame
Vitamin B3 2.06 4.515 Sesame
Vitamin B5 0.78 0.05 Kidney bean
Vitamin B6 0.397 0.79 Sesame
Vitamin B12 0 0
Vitamin K 19 0 Kidney bean
Folate 394 97 Kidney bean
Trans Fat 0 Sesame
Saturated Fat 0.12 6.957 Kidney bean
Monounsaturated Fat 0.064 18.759 Sesame
Polyunsaturated fat 0.457 21.773 Sesame
Tryptophan 0.279 0.388 Sesame
Threonine 0.992 0.736 Kidney bean
Isoleucine 1.041 0.763 Kidney bean
Leucine 1.882 1.358 Kidney bean
Lysine 1.618 0.569 Kidney bean
Methionine 0.355 0.586 Sesame
Phenylalanine 1.275 0.94 Kidney bean
Valine 1.233 0.99 Kidney bean
Histidine 0.656 0.522 Kidney 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. 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.