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  6. Sesame vs. Bean raw

Sesame vs. Bean raw — In-Depth Nutrition Comparison

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A recap on the differences between sesame and bean raw

  • Sesame has more copper, iron, calcium, manganese, zinc, magnesium, and phosphorus; however, bean raw is higher in folate and potassium.
  • Sesame covers your daily copper needs 354% more than bean raw.
  • Bean raw contains 30 times less saturated fat than sesame. Sesame contains 6.957g of saturated fat, while bean raw contains 0.235g.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Beans, pinto, mature seeds, raw.

Infographic

Sesame vs Bean raw 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
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +99.4%
Contains more CalciumCalcium +762.8%
Contains more IronIron +187%
Contains more CopperCopper +357.1%
Contains more ZincZinc +239.9%
Contains more PhosphorusPhosphorus +53%
Contains more ManganeseManganese +114.3%
Contains more SeleniumSelenium +23.3%
Contains more PotassiumPotassium +197.6%
~equal in Sodium ~12mg

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
4
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%
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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin B2Vitamin B2 +16.5%
Contains more Vitamin B3Vitamin B3 +284.6%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +1470%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +441.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.713mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Bean raw DV% diff.
Copper 4.082mg 0.893mg 354%
Polyunsaturated fat 21.773g 0.407g 142%
Iron 14.55mg 5.07mg 119%
Folate 97µg 525µg 107%
Calcium 975mg 113mg 86%
Fats 49.67g 1.23g 75%
Manganese 2.46mg 1.148mg 57%
Zinc 7.75mg 2.28mg 50%
Monounsaturated fat 18.759g 0.229g 46%
Magnesium 351mg 176mg 42%
Phosphorus 629mg 411mg 31%
Saturated fat 6.957g 0.235g 31%
Potassium 468mg 1393mg 27%
Vitamin B6 0.79mg 0.474mg 24%
Vitamin B3 4.515mg 1.174mg 21%
Fiber 11.8g 15.5g 15%
Vitamin B5 0.05mg 0.785mg 15%
Starch 34.17g 14%
Carbs 23.45g 62.55g 13%
Selenium 34.4µg 27.9µg 12%
Calories 573kcal 347kcal 11%
Protein 17.73g 21.42g 7%
Vitamin C 0mg 6.3mg 7%
Vitamin B1 0.791mg 0.713mg 7%
Choline 25.6mg 66.2mg 7%
Vitamin K 0µg 5.6µg 5%
Vitamin B2 0.247mg 0.212mg 3%
Protein per 100 calories 3.1g 6.2g N/A
Calories per 10 g protein 323kcal 162kcal N/A
Weight per 100 calories 17g 29g N/A
Unsaturated / Saturated Fat ratio 5.8 2.7 N/A
Net carbs 11.65g 47.05g N/A
Sugar 0.3g 2.11g N/A
Sodium 11mg 12mg 0%
Vitamin E 0.25mg 0.21mg 0%
Tryptophan 0.388mg 0.237mg 0%
Threonine 0.736mg 0.81mg 0%
Isoleucine 0.763mg 0.871mg 0%
Leucine 1.358mg 1.558mg 0%
Lysine 0.569mg 1.356mg 0%
Methionine 0.586mg 0.259mg 0%
Phenylalanine 0.94mg 1.095mg 0%
Valine 0.99mg 0.998mg 0%
Histidine 0.522mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +3938.2%
Contains more OtherOther +28.5%
Contains more ProteinProtein +20.8%
Contains more CarbsCarbs +166.7%
Contains more WaterWater +141.6%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +8091.7%
Contains more Poly. FatPolyunsaturated fat +5249.6%
Contains less Sat. FatSaturated fat -96.6%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.