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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.

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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
:
7
Sesame
Contains more Potassium +110%
Contains more Iron +92.2%
Contains more Calcium +606.5%
Contains more Magnesium +31.5%
Contains more Copper +316.1%
Contains more Zinc +131.3%
Contains more Phosphorus +66%
Contains less Sodium -71.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains more Potassium +110%
Contains more Iron +92.2%
Contains more Calcium +606.5%
Contains more Magnesium +31.5%
Contains more Copper +316.1%
Contains more Zinc +131.3%
Contains more Phosphorus +66%
Contains less Sodium -71.1%

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
:
5
Sesame
Contains more Vitamin A +155.6%
Contains more Vitamin B5 +1712%
Contains more Folate +122.7%
Contains more Vitamin B1 +189.7%
Contains more Vitamin B3 +212%
Contains more Vitamin B6 +181.1%
Equal in Vitamin B2 - 0.247
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
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 A +155.6%
Contains more Vitamin B5 +1712%
Contains more Folate +122.7%
Contains more Vitamin B1 +189.7%
Contains more Vitamin B3 +212%
Contains more Vitamin B6 +181.1%
Equal in Vitamin B2 - 0.247

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Black gram
50
Sesame
Mineral Summary Score
149
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 the food
Protein
151%
Black gram
106%
Sesame
Carbohydrates
59%
Black gram
23%
Sesame
Fats
8%
Black gram
229%
Sesame

Comparison summary table

Pay attention at 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 Sodium ok
Lower in Sugars 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 in case of diets?

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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Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 27mg)
Which food contains less Sugars?
Black gram
Black gram contains less Sugars (difference - 0.3g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 6.843g)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black gram Sesame Opinion
Calories 341 573 Sesame
Protein 25.21 17.73 Black gram
Fats 1.64 49.67 Sesame
Vitamin C 0 0
Carbs 58.99 23.45 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 14.55 Sesame
Calcium 138 975 Sesame
Potassium 983 468 Black gram
Magnesium 267 351 Sesame
Sugars 0.3 Black gram
Fiber 18.3 11.8 Black gram
Copper 0.981 4.082 Sesame
Zinc 3.35 7.75 Sesame
Starch
Phosphorus 379 629 Sesame
Sodium 38 11 Sesame
Vitamin A 23 9 Black gram
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.273 0.791 Sesame
Vitamin B2 0.254 0.247 Black gram
Vitamin B3 1.447 4.515 Sesame
Vitamin B5 0.906 0.05 Black gram
Vitamin B6 0.281 0.79 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folate 216 97 Black gram
Trans Fat 0 Sesame
Saturated Fat 0.114 6.957 Black gram
Monounsaturated Fat 0.085 18.759 Sesame
Polyunsaturated fat 1.071 21.773 Sesame
Tryptophan 0.263 0.388 Sesame
Threonine 0.875 0.736 Black gram
Isoleucine 1.287 0.763 Black gram
Leucine 2.089 1.358 Black gram
Lysine 1.674 0.569 Black gram
Methionine 0.367 0.586 Sesame
Phenylalanine 1.473 0.94 Black gram
Valine 1.416 0.99 Black gram
Histidine 0.706 0.522 Black gram
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.