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  6. Sesame vs. Bean

Sesame vs. Bean — In-Depth Nutrition Comparison

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Important differences between Sesame and Bean

  • Bean has less Copper, Iron, Calcium, Magnesium, Phosphorus, Zinc, Selenium, Vitamin B1, and Vitamin B6.
  • Sesame's daily need coverage for Copper is 431% more.
  • Sesame has 68 times more Saturated Fat than Bean. Sesame has 6.957g of Saturated Fat, while Bean has 0.103g.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Beans, baked, canned, no salt added.

Infographic

Sesame vs Bean 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.
Sesame
Sesame
9
:
1
Bean
Bean
Contains more Calcium +1850%
Contains more Iron +4917.2%
Contains more Magnesium +996.9%
Contains more Phosphorus +504.8%
Contains more Potassium +58.1%
Contains more Zinc +453.6%
Contains more Copper +1881.6%
Contains more Selenium +664.4%
Contains less Sodium -90.9%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +1850%
Contains more Iron +4917.2%
Contains more Magnesium +996.9%
Contains more Phosphorus +504.8%
Contains more Potassium +58.1%
Contains more Zinc +453.6%
Contains more Copper +1881.6%
Contains more Selenium +664.4%
Contains less Sodium -90.9%

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.
Sesame
Sesame
7
:
3
Bean
Bean
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +427.3%
Contains more Vitamin B2 +311.7%
Contains more Vitamin B3 +950%
Contains more Vitamin B6 +507.7%
Contains more Folate +304.2%
Contains more Vitamin A +1077.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Sesame
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +427.3%
Contains more Vitamin B2 +311.7%
Contains more Vitamin B3 +950%
Contains more Vitamin B6 +507.7%
Contains more Folate +304.2%
Contains more Vitamin A +1077.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Bean
Bean
Contains more Protein +269.4%
Contains more Fats +12317.5%
Contains more Carbs +14.4%
Contains more Other +160.8%
Contains more Water +1448%
Sesame
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +269.4%
Contains more Fats +12317.5%
Contains more Carbs +14.4%
Contains more Other +160.8%
Contains more Water +1448%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +53497.1%
Contains more Polyunsaturated fat +12558.7%
Contains less Saturated Fat -98.5%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +53497.1%
Contains more Polyunsaturated fat +12558.7%
Contains less Saturated Fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Bean
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium 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 Sesame Bean Opinion
Net carbs 11.65g 14.99g Bean
Protein 17.73g 4.8g Sesame
Fats 49.67g 0.4g Sesame
Carbs 23.45g 20.49g Sesame
Calories 573kcal 105kcal Sesame
Sugar 0.3g 7.78g Sesame
Fiber 11.8g 5.5g Sesame
Calcium 975mg 50mg Sesame
Iron 14.55mg 0.29mg Sesame
Magnesium 351mg 32mg Sesame
Phosphorus 629mg 104mg Sesame
Potassium 468mg 296mg Sesame
Sodium 11mg 1mg Bean
Zinc 7.75mg 1.4mg Sesame
Copper 4.082mg 0.206mg Sesame
Manganese 2.46mg Sesame
Selenium 34.4µg 4.5µg Sesame
Vitamin A 9IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.25mg 0.15mg Sesame
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.791mg 0.15mg Sesame
Vitamin B2 0.247mg 0.06mg Sesame
Vitamin B3 4.515mg 0.43mg Sesame
Vitamin B5 0.05mg Sesame
Vitamin B6 0.79mg 0.13mg Sesame
Folate 97µg 24µg Sesame
Vitamin K 0µg 0.8µg Bean
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame
Saturated Fat 6.957g 0.103g Bean
Monounsaturated Fat 18.759g 0.035g Sesame
Polyunsaturated fat 21.773g 0.172g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Sesame
11%
Bean
Minerals Daily Need Coverage Score
348%
Sesame
25%
Bean

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 7.48g)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 6.854g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 33)
Which food is cheaper?
Bean
Bean is cheaper (difference - $2.5)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.