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Chickpea vs Sesame - In-Depth Nutrition Comparison

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How are Chickpea and Sesame different?

  • Chickpea is higher in Manganese, and Folate, however Sesame is richer in Copper, Iron, Calcium, Magnesium, Selenium, Phosphorus, and Zinc.
  • Daily need coverage for Manganese from Chickpea is 819% higher.
  • Chickpea contains 6 times more Folate than Sesame. While Chickpea contains 557µg of Folate, Sesame contains only 97µg.
  • Chickpea has less Saturated Fat.

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Chickpea 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 more Potassium +53.4%
Contains more Iron +237.6%
Contains more Calcium +1610.5%
Contains more Magnesium +344.3%
Contains more Copper +522.3%
Contains more Zinc +180.8%
Contains more Phosphorus +149.6%
Contains less Sodium -54.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains more Potassium +53.4%
Contains more Iron +237.6%
Contains more Calcium +1610.5%
Contains more Magnesium +344.3%
Contains more Copper +522.3%
Contains more Zinc +180.8%
Contains more Phosphorus +149.6%
Contains less Sodium -54.2%

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
:
4
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin A +644.4%
Contains more Vitamin E +228%
Contains more Vitamin B5 +3076%
Contains more Vitamin K +∞%
Contains more Folate +474.2%
Contains more Vitamin B1 +65.8%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B3 +193%
Contains more Vitamin B6 +47.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
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 +644.4%
Contains more Vitamin E +228%
Contains more Vitamin B5 +3076%
Contains more Vitamin K +∞%
Contains more Folate +474.2%
Contains more Vitamin B1 +65.8%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B3 +193%
Contains more Vitamin B6 +47.7%

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
74
Chickpea
50
Sesame
Mineral Summary Score
88
Chickpea
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
123%
Chickpea
106%
Sesame
Carbohydrates
63%
Chickpea
23%
Sesame
Fats
28%
Chickpea
229%
Sesame

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.
Chickpea Sesame
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals 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 for your diet?

ok
ok
is better in case of low diet
Chickpea 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 lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 10.4g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 13mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 6.354g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 36)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $3)
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.

All nutrients comparison - raw data values

Nutrient Chickpea Sesame Opinion
Calories 378 573 Sesame
Protein 20.47 17.73 Chickpea
Fats 6.04 49.67 Sesame
Vitamin C 4 0 Chickpea
Carbs 62.95 23.45 Chickpea
Cholesterol 0 0
Vitamin D 0 0
Iron 4.31 14.55 Sesame
Calcium 57 975 Sesame
Potassium 718 468 Chickpea
Magnesium 79 351 Sesame
Sugar 10.7 0.3 Sesame
Fiber 12.2 11.8 Chickpea
Copper 0.656 4.082 Sesame
Zinc 2.76 7.75 Sesame
Starch
Phosphorus 252 629 Sesame
Sodium 24 11 Sesame
Vitamin A 67 9 Chickpea
Vitamin E 0.82 0.25 Chickpea
Vitamin D 0 0
Vitamin B1 0.477 0.791 Sesame
Vitamin B2 0.212 0.247 Sesame
Vitamin B3 1.541 4.515 Sesame
Vitamin B5 1.588 0.05 Chickpea
Vitamin B6 0.535 0.79 Sesame
Vitamin B12 0 0
Vitamin K 9 0 Chickpea
Folate 557 97 Chickpea
Trans Fat 0 Sesame
Saturated Fat 0.603 6.957 Chickpea
Monounsaturated Fat 1.377 18.759 Sesame
Polyunsaturated fat 2.731 21.773 Sesame
Tryptophan 0.2 0.388 Sesame
Threonine 0.766 0.736 Chickpea
Isoleucine 0.882 0.763 Chickpea
Leucine 1.465 1.358 Chickpea
Lysine 1.377 0.569 Chickpea
Methionine 0.27 0.586 Sesame
Phenylalanine 1.103 0.94 Chickpea
Valine 0.865 0.99 Sesame
Histidine 0.566 0.522 Chickpea
Fructose

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. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.