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  6. Black gram vs. Sesame

Black gram vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between black gram and sesame?

  • Black gram has less copper, iron, calcium, selenium, vitamin B1, manganese, zinc, vitamin B6, and phosphorus than sesame.
  • Sesame's daily need coverage for copper is 345% higher.
  • Black gram contains less saturated fat.

We used Mungo beans, mature seeds, raw and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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 +110%
Contains more MagnesiumMagnesium +31.5%
Contains more CalciumCalcium +606.5%
Contains more IronIron +92.2%
Contains more CopperCopper +316.1%
Contains more ZincZinc +131.3%
Contains more PhosphorusPhosphorus +66%
Contains less SodiumSodium -71.1%
Contains more ManganeseManganese +61.1%
Contains more SeleniumSelenium +319.5%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Sesame
Sesame
5
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 AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +1712%
Contains more FolateFolate +122.7%
Contains more Vitamin B1Vitamin B1 +189.7%
Contains more Vitamin B3Vitamin B3 +212%
Contains more Vitamin B6Vitamin B6 +181.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.247mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Sesame DV% diff.
Copper 0.981mg 4.082mg 345%
Polyunsaturated fat 1.071g 21.773g 138%
Iron 7.57mg 14.55mg 87%
Calcium 138mg 975mg 84%
Fats 1.64g 49.67g 74%
Selenium 8.2µg 34.4µg 48%
Monounsaturated fat 0.085g 18.759g 47%
Vitamin B1 0.273mg 0.791mg 43%
Manganese 1.527mg 2.46mg 41%
Zinc 3.35mg 7.75mg 40%
Vitamin B6 0.281mg 0.79mg 39%
Phosphorus 379mg 629mg 36%
Saturated fat 0.114g 6.957g 31%
Folate 216µg 97µg 30%
Fiber 18.3g 11.8g 26%
Magnesium 267mg 351mg 20%
Vitamin B3 1.447mg 4.515mg 19%
Vitamin B5 0.906mg 0.05mg 17%
Potassium 983mg 468mg 15%
Protein 25.21g 17.73g 15%
Calories 341kcal 573kcal 12%
Carbs 58.99g 23.45g 12%
Choline 25.6mg 5%
Vitamin E 0.25mg 2%
Vitamin B2 0.254mg 0.247mg 1%
Sodium 38mg 11mg 1%
Net carbs 40.69g 11.65g N/A
Sugar 0.3g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.263mg 0.388mg 0%
Threonine 0.875mg 0.736mg 0%
Isoleucine 1.287mg 0.763mg 0%
Leucine 2.089mg 1.358mg 0%
Lysine 1.674mg 0.569mg 0%
Methionine 0.367mg 0.586mg 0%
Phenylalanine 1.473mg 0.94mg 0%
Valine 1.416mg 0.99mg 0%
Histidine 0.706mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +42.2%
Contains more CarbsCarbs +151.6%
Contains more WaterWater +130.3%
Contains more FatsFats +2928.7%
Contains more OtherOther +32.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 -98.4%
Contains more Mono. FatMonounsaturated fat +21969.4%
Contains more Poly. FatPolyunsaturated fat +1933%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.