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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.

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Refried beans 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
:
8
Sesame
Contains more Iron +910.4%
Contains more Calcium +3262.1%
Contains more Potassium +46.7%
Contains more Magnesium +902.9%
Contains more Copper +3064.3%
Contains more Zinc +1236.2%
Contains more Phosphorus +583.7%
Contains less Sodium -97%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains more Iron +910.4%
Contains more Calcium +3262.1%
Contains more Potassium +46.7%
Contains more Magnesium +902.9%
Contains more Copper +3064.3%
Contains more Zinc +1236.2%
Contains more Phosphorus +583.7%
Contains less Sodium -97%

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
:
7
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin B5 +278%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +177.8%
Contains more Vitamin B1 +940.8%
Contains more Vitamin B2 +212.7%
Contains more Vitamin B3 +1130.2%
Contains more Vitamin B6 +667%
Contains more Folate +781.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
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 B5 +278%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +177.8%
Contains more Vitamin B1 +940.8%
Contains more Vitamin B2 +212.7%
Contains more Vitamin B3 +1130.2%
Contains more Vitamin B6 +667%
Contains more Folate +781.8%

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
10
Refried beans
50
Sesame
Mineral Summary Score
33
Refried beans
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
30%
Refried beans
106%
Sesame
Carbohydrates
14%
Refried beans
23%
Sesame
Fats
9%
Refried beans
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.
Refried beans Sesame
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Sesame
Sesame contains less Sugars (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)

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 Refried beans Sesame Opinion
Calories 90 573 Sesame
Protein 4.98 17.73 Sesame
Fats 2.01 49.67 Sesame
Vitamin C 6 0 Refried beans
Carbs 13.55 23.45 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 1.44 14.55 Sesame
Calcium 29 975 Sesame
Potassium 319 468 Sesame
Magnesium 35 351 Sesame
Sugars 0.54 0.3 Sesame
Fiber 3.7 11.8 Sesame
Copper 0.129 4.082 Sesame
Zinc 0.58 7.75 Sesame
Starch 7.43 Refried beans
Phosphorus 92 629 Sesame
Sodium 370 11 Sesame
Vitamin A 0 9 Sesame
Vitamin E 0.09 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.076 0.791 Sesame
Vitamin B2 0.079 0.247 Sesame
Vitamin B3 0.367 4.515 Sesame
Vitamin B5 0.189 0.05 Refried beans
Vitamin B6 0.103 0.79 Sesame
Vitamin B12 0 0
Vitamin K 2.1 0 Refried beans
Folate 11 97 Sesame
Trans Fat 0.016 Sesame
Saturated Fat 0.631 6.957 Refried beans
Monounsaturated Fat 0.601 18.759 Sesame
Polyunsaturated fat 0.543 21.773 Sesame
Tryptophan 0.065 0.388 Sesame
Threonine 0.231 0.736 Sesame
Isoleucine 0.242 0.763 Sesame
Leucine 0.438 1.358 Sesame
Lysine 0.377 0.569 Sesame
Methionine 0.083 0.586 Sesame
Phenylalanine 0.297 0.94 Sesame
Valine 0.287 0.99 Sesame
Histidine 153 0.522 Refried beans
Fructose 0 Refried beans

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 of the foods 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.