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Mung bean vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between Mung bean and Sesame

  • Mung bean has more Folate, and Vitamin B5, while Sesame has more Copper, Iron, Calcium, Manganese, Selenium, Zinc, Magnesium, and Phosphorus.
  • Sesame covers your daily need of Copper 349% more than Mung bean.
  • Mung bean contains 38 times more Vitamin B5 than Sesame. While Mung bean contains 1.91mg of Vitamin B5, Sesame contains only 0.05mg.

These are the specific foods used in this comparison Mung beans, mature seeds, raw and Seeds, sesame seeds, whole, dried.

Infographic

Mung bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PotassiumPotassium +166.2%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +638.6%
Contains more IronIron +115.9%
Contains more CopperCopper +333.8%
Contains more ZincZinc +189.2%
Contains more PhosphorusPhosphorus +71.4%
Contains less SodiumSodium -26.7%
Contains more ManganeseManganese +137.7%
Contains more SeleniumSelenium +319.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 6.8% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Sesame
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1166.7%
Contains more Vitamin EVitamin E +104%
Contains more Vitamin B5Vitamin B5 +3720%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +544.3%
Contains more CholineCholine +282.4%
Contains more Vitamin B1Vitamin B1 +27.4%
Contains more Vitamin B3Vitamin B3 +100.6%
Contains more Vitamin B6Vitamin B6 +106.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.247mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Sesame
2
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 ProteinProtein +34.6%
Contains more CarbsCarbs +167%
Contains more WaterWater +93%
Contains more FatsFats +4219.1%
Contains more OtherOther +34.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated Fat: Sat. Fat 0.348 g
Monounsaturated Fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Sesame
2
15% 40% 46%
Saturated Fat: Sat. Fat 6.957 g
Monounsaturated Fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated Fat -95%
Contains more Mono. FatMonounsaturated Fat +11551.6%
Contains more Poly. FatPolyunsaturated fat +5570.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mung bean 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 Mung bean Sesame Opinion
Calories 347kcal 573kcal Sesame
Protein 23.86g 17.73g Mung bean
Fats 1.15g 49.67g Sesame
Vitamin C 4.8mg 0mg Mung bean
Net carbs 46.32g 11.65g Mung bean
Carbs 62.62g 23.45g Mung bean
Magnesium 189mg 351mg Sesame
Calcium 132mg 975mg Sesame
Potassium 1246mg 468mg Mung bean
Iron 6.74mg 14.55mg Sesame
Sugar 6.6g 0.3g Sesame
Fiber 16.3g 11.8g Mung bean
Copper 0.941mg 4.082mg Sesame
Zinc 2.68mg 7.75mg Sesame
Phosphorus 367mg 629mg Sesame
Sodium 15mg 11mg Sesame
Vitamin A 114IU 9IU Mung bean
Vitamin A 6µg 0µg Mung bean
Vitamin E 0.51mg 0.25mg Mung bean
Manganese 1.035mg 2.46mg Sesame
Selenium 8.2µg 34.4µg Sesame
Vitamin B1 0.621mg 0.791mg Sesame
Vitamin B2 0.233mg 0.247mg Sesame
Vitamin B3 2.251mg 4.515mg Sesame
Vitamin B5 1.91mg 0.05mg Mung bean
Vitamin B6 0.382mg 0.79mg Sesame
Vitamin K 9µg 0µg Mung bean
Folate 625µg 97µg Mung bean
Choline 97.9mg 25.6mg Mung bean
Saturated Fat 0.348g 6.957g Mung bean
Monounsaturated Fat 0.161g 18.759g Sesame
Polyunsaturated fat 0.384g 21.773g Sesame
Tryptophan 0.26mg 0.388mg Sesame
Threonine 0.782mg 0.736mg Mung bean
Isoleucine 1.008mg 0.763mg Mung bean
Leucine 1.847mg 1.358mg Mung bean
Lysine 1.664mg 0.569mg Mung bean
Methionine 0.286mg 0.586mg Sesame
Phenylalanine 1.443mg 0.94mg Mung bean
Valine 1.237mg 0.99mg Mung bean
Histidine 0.695mg 0.522mg Mung bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
79%
Mung bean
47%
Sesame
Minerals Daily Need Coverage Score
126%
Mung bean
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 6.609g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 31)
Which food is cheaper?
Mung bean
Mung bean 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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.