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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
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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
Contains less Sodium -36.4%
Contains more Iron +731.4%
Contains more Calcium +1739.6%
Contains more Potassium +102.6%
Contains more Magnesium +457.1%
Contains more Copper +2836.7%
Contains more Zinc +833.7%
Contains more Phosphorus +303.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains less Sodium -36.4%
Contains more Iron +731.4%
Contains more Calcium +1739.6%
Contains more Potassium +102.6%
Contains more Magnesium +457.1%
Contains more Copper +2836.7%
Contains more Zinc +833.7%
Contains more Phosphorus +303.2%

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 A +244.4%
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
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 A +244.4%
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

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.
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
Calories 105kcal 573kcal Sesame
Protein 7.54g 17.73g Sesame
Fats 0.55g 49.67g Sesame
Vitamin C 1mg 0mg Black gram
Net carbs 11.94g 11.65g Black gram
Carbs 18.34g 23.45g Sesame
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.75mg 14.55mg Sesame
Calcium 53mg 975mg Sesame
Potassium 231mg 468mg Sesame
Magnesium 63mg 351mg Sesame
Sugar 2.01g 0.3g Sesame
Fiber 6.4g 11.8g Sesame
Copper 0.139mg 4.082mg Sesame
Zinc 0.83mg 7.75mg Sesame
Starch g g
Phosphorus 156mg 629mg Sesame
Sodium 7mg 11mg Black gram
Vitamin A 31IU 9IU Black gram
Vitamin E 0.15mg 0.25mg Sesame
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0µg Black gram
Folate 94µg 97µg Sesame
Trans Fat 0g g Sesame
Saturated Fat 0.038g 6.957g Black gram
Monounsaturated Fat 0.029g 18.759g Sesame
Polyunsaturated fat 0.359g 21.773g Sesame
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
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
17
Black gram
50
Sesame
Mineral Summary Score
35
Black gram
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
45%
Black gram
106%
Sesame
Carbohydrates
18%
Black gram
23%
Sesame
Fats
3%
Black gram
229%
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

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. 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.