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  6. Sesame vs. Adzuki bean

Sesame vs. Adzuki bean — In-Depth Nutrition Comparison

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The main differences between Sesame and Adzuki bean

  • Sesame has more Copper, Iron, Calcium, Selenium, Magnesium, Phosphorus, Vitamin B6, and Manganese, however, Adzuki bean has more Folate.
  • Daily need coverage for Copper from Sesame is 332% higher.
  • Adzuki bean has 36 times less Saturated Fat than Sesame. Sesame has 6.957g of Saturated Fat, while Adzuki bean has 0.191g.

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

Infographic

Sesame vs Adzuki 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
8
:
2
Adzuki bean
Adzuki bean
Contains more Calcium +1377.3%
Contains more Iron +192.2%
Contains more Magnesium +176.4%
Contains more Phosphorus +65.1%
Contains more Zinc +53.8%
Contains more Copper +273.1%
Contains more Manganese +42.2%
Contains more Selenium +1009.7%
Contains more Potassium +167.9%
Contains less Sodium -54.5%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Contains more Calcium +1377.3%
Contains more Iron +192.2%
Contains more Magnesium +176.4%
Contains more Phosphorus +65.1%
Contains more Zinc +53.8%
Contains more Copper +273.1%
Contains more Manganese +42.2%
Contains more Selenium +1009.7%
Contains more Potassium +167.9%
Contains less Sodium -54.5%

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
6
:
3
Adzuki bean
Adzuki bean
Contains more Vitamin B1 +73.8%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B3 +71.7%
Contains more Vitamin B6 +125.1%
Contains more Vitamin A +88.9%
Contains more Vitamin B5 +2842%
Contains more Folate +541.2%
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%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Contains more Vitamin B1 +73.8%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B3 +71.7%
Contains more Vitamin B6 +125.1%
Contains more Vitamin A +88.9%
Contains more Vitamin B5 +2842%
Contains more Folate +541.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
:
3
Adzuki bean
Adzuki bean
Contains more Fats +9271.7%
Contains more Other +36.8%
Contains more Protein +12.1%
Contains more Carbs +168.2%
Contains more Water +186.6%
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
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more Fats +9271.7%
Contains more Other +36.8%
Contains more Protein +12.1%
Contains more Carbs +168.2%
Contains more Water +186.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Adzuki bean
Adzuki bean
Contains more Monounsaturated Fat +37418%
Contains more Polyunsaturated fat +19168.1%
Contains less Saturated Fat -97.3%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +37418%
Contains more Polyunsaturated fat +19168.1%
Contains less Saturated Fat -97.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Adzuki bean
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium 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 Adzuki bean Opinion
Net carbs 11.65g 50.2g Adzuki bean
Protein 17.73g 19.87g Adzuki bean
Fats 49.67g 0.53g Sesame
Carbs 23.45g 62.9g Adzuki bean
Calories 573kcal 329kcal Sesame
Sugar 0.3g Adzuki bean
Fiber 11.8g 12.7g Adzuki bean
Calcium 975mg 66mg Sesame
Iron 14.55mg 4.98mg Sesame
Magnesium 351mg 127mg Sesame
Phosphorus 629mg 381mg Sesame
Potassium 468mg 1254mg Adzuki bean
Sodium 11mg 5mg Adzuki bean
Zinc 7.75mg 5.04mg Sesame
Copper 4.082mg 1.094mg Sesame
Manganese 2.46mg 1.73mg Sesame
Selenium 34.4µg 3.1µg Sesame
Vitamin A 9IU 17IU Adzuki bean
Vitamin A RAE 0µg 1µg Adzuki bean
Vitamin E 0.25mg Sesame
Vitamin B1 0.791mg 0.455mg Sesame
Vitamin B2 0.247mg 0.22mg Sesame
Vitamin B3 4.515mg 2.63mg Sesame
Vitamin B5 0.05mg 1.471mg Adzuki bean
Vitamin B6 0.79mg 0.351mg Sesame
Folate 97µg 622µg Adzuki bean
Tryptophan 0.388mg 0.191mg Sesame
Threonine 0.736mg 0.674mg Sesame
Isoleucine 0.763mg 0.791mg Adzuki bean
Leucine 1.358mg 1.668mg Adzuki bean
Lysine 0.569mg 1.497mg Adzuki bean
Methionine 0.586mg 0.21mg Sesame
Phenylalanine 0.94mg 1.052mg Adzuki bean
Valine 0.99mg 1.023mg Adzuki bean
Histidine 0.522mg 0.524mg Adzuki bean
Saturated Fat 6.957g 0.191g Adzuki bean
Monounsaturated Fat 18.759g 0.05g Sesame
Polyunsaturated fat 21.773g 0.113g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Adzuki bean
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
50%
Sesame
71%
Adzuki bean
Minerals Daily Need Coverage Score
348%
Sesame
132%
Adzuki bean

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 6.766g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 29)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $2)
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.