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  6. Refried beans vs. Sesame

Refried beans vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between Refried beans and Sesame?

  • Refried beans have less Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Zinc, Vitamin B1, Vitamin B6, and Selenium than Sesame.
  • Sesame's daily need coverage for Copper is 439% higher.

We used Refried beans, canned, traditional style (includes USDA commodity) and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Sesame
Sesame
10
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 MagnesiumMagnesium +902.9%
Contains more CalciumCalcium +3262.1%
Contains more PotassiumPotassium +46.7%
Contains more IronIron +910.4%
Contains more CopperCopper +3064.3%
Contains more ZincZinc +1236.2%
Contains more PhosphorusPhosphorus +583.7%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +751.2%
Contains more SeleniumSelenium +493.1%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Sesame
Sesame
8
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 B5Vitamin B5 +278%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +177.8%
Contains more Vitamin B1Vitamin B1 +940.8%
Contains more Vitamin B2Vitamin B2 +212.7%
Contains more Vitamin B3Vitamin B3 +1130.2%
Contains more Vitamin B6Vitamin B6 +667%
Contains more FolateFolate +781.8%
Contains more CholineCholine +20.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Sesame
Sesame
4
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 WaterWater +1557.8%
Contains more ProteinProtein +256%
Contains more FatsFats +2371.1%
Contains more CarbsCarbs +73.1%
Contains more OtherOther +160.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated Fat: Sat. Fat 0.631 g
Monounsaturated Fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Sesame
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 -90.9%
Contains more Mono. FatMonounsaturated Fat +3021.3%
Contains more Poly. FatPolyunsaturated fat +3909.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans Sesame
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Refried beans Sesame Opinion
Calories 90kcal 573kcal Sesame
Protein 4.98g 17.73g Sesame
Fats 2.01g 49.67g Sesame
Vitamin C 6mg 0mg Refried beans
Net carbs 9.85g 11.65g Sesame
Carbs 13.55g 23.45g Sesame
Magnesium 35mg 351mg Sesame
Calcium 29mg 975mg Sesame
Potassium 319mg 468mg Sesame
Iron 1.44mg 14.55mg Sesame
Sugar 0.54g 0.3g Sesame
Fiber 3.7g 11.8g Sesame
Copper 0.129mg 4.082mg Sesame
Zinc 0.58mg 7.75mg Sesame
Starch 7.43g Refried beans
Phosphorus 92mg 629mg Sesame
Sodium 370mg 11mg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.09mg 0.25mg Sesame
Manganese 0.289mg 2.46mg Sesame
Selenium 5.8µg 34.4µg Sesame
Vitamin B1 0.076mg 0.791mg Sesame
Vitamin B2 0.079mg 0.247mg Sesame
Vitamin B3 0.367mg 4.515mg Sesame
Vitamin B5 0.189mg 0.05mg Refried beans
Vitamin B6 0.103mg 0.79mg Sesame
Vitamin K 2.1µg 0µg Refried beans
Folate 11µg 97µg Sesame
Trans Fat 0.016g Sesame
Choline 21.2mg 25.6mg Sesame
Saturated Fat 0.631g 6.957g Refried beans
Monounsaturated Fat 0.601g 18.759g Sesame
Polyunsaturated fat 0.543g 21.773g Sesame
Tryptophan 0.065mg 0.388mg Sesame
Threonine 0.231mg 0.736mg Sesame
Isoleucine 0.242mg 0.763mg Sesame
Leucine 0.438mg 1.358mg Sesame
Lysine 0.377mg 0.569mg Sesame
Methionine 0.083mg 0.586mg Sesame
Phenylalanine 0.297mg 0.94mg Sesame
Valine 0.287mg 0.99mg Sesame
Histidine 153mg 0.522mg Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
10%
Refried beans
47%
Sesame
Minerals Daily Need Coverage Score
33%
Refried beans
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 359mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 6.326g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 38)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.