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  6. Black gram vs. Sesame

Black gram vs. Sesame — In-Depth Nutrition Comparison

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What are the differences between Black gram and Sesame?

  • Sesame is richer than Black gram in Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Selenium, Vitamin B6, and Vitamin B1.
  • Sesame's daily need coverage for Copper is 438% more.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Seeds, sesame seeds, whole, dried types in this article.

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.
Black gram
Black gram
1
:
9
Sesame
Sesame
Contains less Sodium -36.4%
Contains more Calcium +1739.6%
Contains more Iron +731.4%
Contains more Magnesium +457.1%
Contains more Phosphorus +303.2%
Contains more Potassium +102.6%
Contains more Zinc +833.7%
Contains more Copper +2836.7%
Contains more Manganese +497.1%
Contains more Selenium +1276%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -36.4%
Contains more Calcium +1739.6%
Contains more Iron +731.4%
Contains more Magnesium +457.1%
Contains more Phosphorus +303.2%
Contains more Potassium +102.6%
Contains more Zinc +833.7%
Contains more Copper +2836.7%
Contains more Manganese +497.1%
Contains more Selenium +1276%

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.
Black gram
Black gram
4
:
6
Sesame
Sesame
Contains more Vitamin A +244.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +766%
Contains more Vitamin K +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +427.3%
Contains more Vitamin B2 +229.3%
Contains more Vitamin B3 +201%
Contains more Vitamin B6 +1262.1%
Equal in Folate - 97
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
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 A +244.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +766%
Contains more Vitamin K +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +427.3%
Contains more Vitamin B2 +229.3%
Contains more Vitamin B3 +201%
Contains more Vitamin B6 +1262.1%
Equal in Folate - 97

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
1
:
4
Sesame
Sesame
Contains more Water +1446.1%
Contains more Protein +135.1%
Contains more Fats +8930.9%
Contains more Carbs +27.9%
Contains more Other +320.8%
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 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 +1446.1%
Contains more Protein +135.1%
Contains more Fats +8930.9%
Contains more Carbs +27.9%
Contains more Other +320.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Sesame
Sesame
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +64586.2%
Contains more Polyunsaturated fat +5964.9%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +64586.2%
Contains more Polyunsaturated fat +5964.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram 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 Black gram Sesame Opinion
Net carbs 11.94g 11.65g Black gram
Protein 7.54g 17.73g Sesame
Fats 0.55g 49.67g Sesame
Carbs 18.34g 23.45g Sesame
Calories 105kcal 573kcal Sesame
Sugar 2.01g 0.3g Sesame
Fiber 6.4g 11.8g Sesame
Calcium 53mg 975mg Sesame
Iron 1.75mg 14.55mg Sesame
Magnesium 63mg 351mg Sesame
Phosphorus 156mg 629mg Sesame
Potassium 231mg 468mg Sesame
Sodium 7mg 11mg Black gram
Zinc 0.83mg 7.75mg Sesame
Copper 0.139mg 4.082mg Sesame
Manganese 0.412mg 2.46mg Sesame
Selenium 2.5µg 34.4µg Sesame
Vitamin A 31IU 9IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 0.25mg Sesame
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.791mg Sesame
Vitamin B2 0.075mg 0.247mg Sesame
Vitamin B3 1.5mg 4.515mg Sesame
Vitamin B5 0.433mg 0.05mg Black gram
Vitamin B6 0.058mg 0.79mg Sesame
Folate 94µg 97µg Sesame
Vitamin K 2.7µg 0µg Black gram
Tryptophan 0.078mg 0.388mg Sesame
Threonine 0.262mg 0.736mg Sesame
Isoleucine 0.385mg 0.763mg Sesame
Leucine 0.625mg 1.358mg Sesame
Lysine 0.5mg 0.569mg Sesame
Methionine 0.11mg 0.586mg Sesame
Phenylalanine 0.44mg 0.94mg Sesame
Valine 0.423mg 0.99mg Sesame
Histidine 0.211mg 0.522mg Sesame
Saturated Fat 0.038g 6.957g Black gram
Monounsaturated Fat 0.029g 18.759g Sesame
Polyunsaturated fat 0.359g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram 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
17%
Black gram
50%
Sesame
Minerals Daily Need Coverage Score
35%
Black gram
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 - 1.71g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 6.919g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 43)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $2.5)
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.