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  6. Kidney beans vs. Sesame

Kidney beans vs. Sesame — In-Depth Nutrition Comparison

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Differences between Kidney beans and Sesame

  • Kidney beans contains less Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Selenium, Vitamin B1, and Vitamin B6 than Sesame.
  • Sesame's daily need coverage for Copper is 430% higher.

The food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Seeds, sesame seeds, whole, dried.

Infographic

Kidney beans 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.
Kidney beans
Kidney beans
1
:
9
Sesame
Sesame
Contains less Sodium -90.9%
Contains more Calcium +2685.7%
Contains more Iron +555.4%
Contains more Magnesium +735.7%
Contains more Phosphorus +355.8%
Contains more Potassium +15.6%
Contains more Zinc +675%
Contains more Copper +1789.8%
Contains more Manganese +472.1%
Contains more Selenium +3027.3%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -90.9%
Contains more Calcium +2685.7%
Contains more Iron +555.4%
Contains more Magnesium +735.7%
Contains more Phosphorus +355.8%
Contains more Potassium +15.6%
Contains more Zinc +675%
Contains more Copper +1789.8%
Contains more Manganese +472.1%
Contains more Selenium +3027.3%

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.
Kidney beans
Kidney beans
4
:
6
Sesame
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin B5 +340%
Contains more Folate +34%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +394.4%
Contains more Vitamin B2 +325.9%
Contains more Vitamin B3 +681.1%
Contains more Vitamin B6 +558.3%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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 +340%
Contains more Folate +34%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +394.4%
Contains more Vitamin B2 +325.9%
Contains more Vitamin B3 +681.1%
Contains more Vitamin B6 +558.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
4
Sesame
Sesame
Contains more Water +1327.3%
Contains more Protein +104.5%
Contains more Fats +9834%
Contains more Other +309.2%
Equal in Carbs - 23.45
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 Water +1327.3%
Contains more Protein +104.5%
Contains more Fats +9834%
Contains more Other +309.2%
Equal in Carbs - 23.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
Sesame
Sesame
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +48000%
Contains more Polyunsaturated fat +7732%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +48000%
Contains more Polyunsaturated fat +7732%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans 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 Kidney beans Sesame Opinion
Net carbs 16.4g 11.65g Kidney beans
Protein 8.67g 17.73g Sesame
Fats 0.5g 49.67g Sesame
Carbs 22.8g 23.45g Sesame
Calories 127kcal 573kcal Sesame
Sugar 0.32g 0.3g Sesame
Fiber 6.4g 11.8g Sesame
Calcium 35mg 975mg Sesame
Iron 2.22mg 14.55mg Sesame
Magnesium 42mg 351mg Sesame
Phosphorus 138mg 629mg Sesame
Potassium 405mg 468mg Sesame
Sodium 1mg 11mg Kidney beans
Zinc 1mg 7.75mg Sesame
Copper 0.216mg 4.082mg Sesame
Manganese 0.43mg 2.46mg Sesame
Selenium 1.1µg 34.4µg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.03mg 0.25mg Sesame
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.791mg Sesame
Vitamin B2 0.058mg 0.247mg Sesame
Vitamin B3 0.578mg 4.515mg Sesame
Vitamin B5 0.22mg 0.05mg Kidney beans
Vitamin B6 0.12mg 0.79mg Sesame
Folate 130µg 97µg Kidney beans
Vitamin K 8.4µg 0µg Kidney beans
Tryptophan 0.104mg 0.388mg Sesame
Threonine 0.319mg 0.736mg Sesame
Isoleucine 0.41mg 0.763mg Sesame
Leucine 0.736mg 1.358mg Sesame
Lysine 0.607mg 0.569mg Kidney beans
Methionine 0.113mg 0.586mg Sesame
Phenylalanine 0.511mg 0.94mg Sesame
Valine 0.5mg 0.99mg Sesame
Histidine 0.238mg 0.522mg Sesame
Saturated Fat 0.073g 6.957g Kidney beans
Monounsaturated Fat 0.039g 18.759g Sesame
Polyunsaturated fat 0.278g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Kidney beans
50%
Sesame
Minerals Daily Need Coverage Score
38%
Kidney beans
348%
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?
Kidney beans
Kidney beans contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 6.884g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney beans
Kidney beans 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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.