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Sesame vs. Bean raw — In-Depth Nutrition Comparison

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A recap on 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.
Contains more Calcium +762.8%
Contains more Iron +187%
Contains more Magnesium +99.4%
Contains more Phosphorus +53%
Contains more Zinc +239.9%
Contains more Copper +357.1%
Contains more Manganese +114.3%
Contains more Selenium +23.3%
Contains more Potassium +197.6%
Equal in Sodium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Calcium +762.8%
Contains more Iron +187%
Contains more Magnesium +99.4%
Contains more Phosphorus +53%
Contains more Zinc +239.9%
Contains more Copper +357.1%
Contains more Manganese +114.3%
Contains more Selenium +23.3%
Contains more Potassium +197.6%
Equal in Sodium - 12

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +19%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B3 +284.6%
Contains more Vitamin B6 +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1470%
Contains more Folate +441.2%
Contains more Choline +158.6%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.713
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 14% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +19%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B3 +284.6%
Contains more Vitamin B6 +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1470%
Contains more Folate +441.2%
Contains more Choline +158.6%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.713

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +3938.2%
Contains more Other +28.5%
Contains more Protein +20.8%
Contains more Carbs +166.7%
Contains more Water +141.6%
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 Fats +3938.2%
Contains more Other +28.5%
Contains more Protein +20.8%
Contains more Carbs +166.7%
Contains more Water +141.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +8091.7%
Contains more Polyunsaturated fat +5249.6%
Contains less Saturated Fat -96.6%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +8091.7%
Contains more Polyunsaturated fat +5249.6%
Contains less Saturated Fat -96.6%

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 raw
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Bean raw Opinion
Net carbs 11.65g 47.05g Bean raw
Protein 17.73g 21.42g Bean raw
Fats 49.67g 1.23g Sesame
Carbs 23.45g 62.55g Bean raw
Calories 573kcal 347kcal Sesame
Starch 34.17g Bean raw
Sugar 0.3g 2.11g Sesame
Fiber 11.8g 15.5g Bean raw
Calcium 975mg 113mg Sesame
Iron 14.55mg 5.07mg Sesame
Magnesium 351mg 176mg Sesame
Phosphorus 629mg 411mg Sesame
Potassium 468mg 1393mg Bean raw
Sodium 11mg 12mg Sesame
Zinc 7.75mg 2.28mg Sesame
Copper 4.082mg 0.893mg Sesame
Manganese 2.46mg 1.148mg Sesame
Selenium 34.4µg 27.9µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.21mg Sesame
Vitamin C 0mg 6.3mg Bean raw
Vitamin B1 0.791mg 0.713mg Sesame
Vitamin B2 0.247mg 0.212mg Sesame
Vitamin B3 4.515mg 1.174mg Sesame
Vitamin B5 0.05mg 0.785mg Bean raw
Vitamin B6 0.79mg 0.474mg Sesame
Folate 97µg 525µg Bean raw
Choline 25.6mg 66.2mg Bean raw
Vitamin K 0µg 5.6µg Bean raw
Tryptophan 0.388mg 0.237mg Sesame
Threonine 0.736mg 0.81mg Bean raw
Isoleucine 0.763mg 0.871mg Bean raw
Leucine 1.358mg 1.558mg Bean raw
Lysine 0.569mg 1.356mg Bean raw
Methionine 0.586mg 0.259mg Sesame
Phenylalanine 0.94mg 1.095mg Bean raw
Valine 0.99mg 0.998mg Bean raw
Histidine 0.522mg 0.556mg Bean raw
Saturated Fat 6.957g 0.235g Bean raw
Monounsaturated Fat 18.759g 0.229g Sesame
Polyunsaturated fat 21.773g 0.407g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
47%
Sesame
67%
Bean raw
Minerals Daily Need Coverage Score
348%
Sesame
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.81g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 6.722g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 33)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.