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  6. Sesame vs. Beans

Sesame vs. Beans — In-Depth Nutrition Comparison

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Important differences between sesame and beans

  • Beans have 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 beans. Sesame has 6.957g of saturated fat, while beans have 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 Beans 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
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%
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +996.9%
Contains more CalciumCalcium +1850%
Contains more PotassiumPotassium +58.1%
Contains more IronIron +4917.2%
Contains more CopperCopper +1881.6%
Contains more ZincZinc +453.6%
Contains more PhosphorusPhosphorus +504.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +664.4%
Contains less SodiumSodium -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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Beans
Beans
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +427.3%
Contains more Vitamin B2Vitamin B2 +311.7%
Contains more Vitamin B3Vitamin B3 +950%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +507.7%
Contains more FolateFolate +304.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Beans DV% diff.
Copper 4.082mg 0.206mg 431%
Iron 14.55mg 0.29mg 178%
Polyunsaturated fat 21.773g 0.172g 144%
Manganese 2.46mg 107%
Calcium 975mg 50mg 93%
Fats 49.67g 0.4g 76%
Magnesium 351mg 32mg 76%
Phosphorus 629mg 104mg 75%
Zinc 7.75mg 1.4mg 58%
Selenium 34.4µg 4.5µg 54%
Vitamin B1 0.791mg 0.15mg 53%
Vitamin B6 0.79mg 0.13mg 51%
Monounsaturated fat 18.759g 0.035g 47%
Saturated fat 6.957g 0.103g 31%
Protein 17.73g 4.8g 26%
Vitamin B3 4.515mg 0.43mg 26%
Fiber 11.8g 5.5g 25%
Calories 573kcal 105kcal 23%
Folate 97µg 24µg 18%
Vitamin B2 0.247mg 0.06mg 14%
Potassium 468mg 296mg 5%
Vitamin C 0mg 3.1mg 3%
Carbs 23.45g 20.49g 1%
Vitamin A 0µg 5µg 1%
Vitamin E 0.25mg 0.15mg 1%
Vitamin B5 0.05mg 1%
Vitamin K 0µg 0.8µg 1%
Choline 25.6mg 30.8mg 1%
Protein per 100 calories 3.1g 4.6g N/A
Calories per 10 g protein 323kcal 219kcal N/A
Weight per 100 calories 17g 95g N/A
Unsaturated / Saturated Fat ratio 5.8 2 N/A
Net carbs 11.65g 14.99g N/A
Sugar 0.3g 7.78g N/A
Sodium 11mg 1mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beans
Beans
1
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 ProteinProtein +269.4%
Contains more FatsFats +12317.5%
Contains more CarbsCarbs +14.4%
Contains more OtherOther +160.8%
Contains more WaterWater +1448%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +53497.1%
Contains more Poly. FatPolyunsaturated fat +12558.7%
Contains less Sat. FatSaturated fat -98.5%

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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. Beans - 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.