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

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

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

All nutrients comparison - raw data values

Nutrient Chickpea Sesame Opinion
Net carbs 50.75g 11.65g Chickpea
Protein 20.47g 17.73g Chickpea
Fats 6.04g 49.67g Sesame
Carbs 62.95g 23.45g Chickpea
Calories 378kcal 573kcal Sesame
Starch g g
Fructose g g
Sugar 10.7g 0.3g Sesame
Fiber 12.2g 11.8g Chickpea
Calcium 57mg 975mg Sesame
Iron 4.31mg 14.55mg Sesame
Magnesium 79mg 351mg Sesame
Phosphorus 252mg 629mg Sesame
Potassium 718mg 468mg Chickpea
Sodium 24mg 11mg Sesame
Zinc 2.76mg 7.75mg Sesame
Copper 0.656mg 4.082mg Sesame
Vitamin A 67IU 9IU Chickpea
Vitamin E 0.82mg 0.25mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.791mg Sesame
Vitamin B2 0.212mg 0.247mg Sesame
Vitamin B3 1.541mg 4.515mg Sesame
Vitamin B5 1.588mg 0.05mg Chickpea
Vitamin B6 0.535mg 0.79mg Sesame
Folate 557µg 97µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 0µg Chickpea
Tryptophan 0.2mg 0.388mg Sesame
Threonine 0.766mg 0.736mg Chickpea
Isoleucine 0.882mg 0.763mg Chickpea
Leucine 1.465mg 1.358mg Chickpea
Lysine 1.377mg 0.569mg Chickpea
Methionine 0.27mg 0.586mg Sesame
Phenylalanine 1.103mg 0.94mg Chickpea
Valine 0.865mg 0.99mg Sesame
Histidine 0.566mg 0.522mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g g Sesame
Saturated Fat 0.603g 6.957g Chickpea
Monounsaturated Fat 1.377g 18.759g Sesame
Polyunsaturated fat 2.731g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
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

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.

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.