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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 for 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
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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more MagnesiumMagnesium +176.4%
Contains more CalciumCalcium +1377.3%
Contains more IronIron +192.2%
Contains more CopperCopper +273.1%
Contains more ZincZinc +53.8%
Contains more PhosphorusPhosphorus +65.1%
Contains more ManganeseManganese +42.2%
Contains more SeleniumSelenium +1009.7%
Contains more PotassiumPotassium +167.9%
Contains less SodiumSodium -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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +73.8%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin B3Vitamin B3 +71.7%
Contains more Vitamin B6Vitamin B6 +125.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +2842%
Contains more FolateFolate +541.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Adzuki bean DV% diff.
Copper 4.082mg 1.094mg 332%
Polyunsaturated fat 21.773g 0.113g 144%
Folate 97µg 622µg 131%
Iron 14.55mg 4.98mg 120%
Calcium 975mg 66mg 91%
Fats 49.67g 0.53g 76%
Selenium 34.4µg 3.1µg 57%
Magnesium 351mg 127mg 53%
Monounsaturated fat 18.759g 0.05g 47%
Phosphorus 629mg 381mg 35%
Vitamin B6 0.79mg 0.351mg 34%
Manganese 2.46mg 1.73mg 32%
Saturated fat 6.957g 0.191g 31%
Vitamin B5 0.05mg 1.471mg 28%
Vitamin B1 0.791mg 0.455mg 28%
Zinc 7.75mg 5.04mg 25%
Potassium 468mg 1254mg 23%
Carbs 23.45g 62.9g 13%
Vitamin B3 4.515mg 2.63mg 12%
Calories 573kcal 329kcal 12%
Choline 25.6mg 5%
Protein 17.73g 19.87g 4%
Fiber 11.8g 12.7g 4%
Vitamin B2 0.247mg 0.22mg 2%
Vitamin E 0.25mg 2%
Net carbs 11.65g 50.2g N/A
Sugar 0.3g N/A
Sodium 11mg 5mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.388mg 0.191mg 0%
Threonine 0.736mg 0.674mg 0%
Isoleucine 0.763mg 0.791mg 0%
Leucine 1.358mg 1.668mg 0%
Lysine 0.569mg 1.497mg 0%
Methionine 0.586mg 0.21mg 0%
Phenylalanine 0.94mg 1.052mg 0%
Valine 0.99mg 1.023mg 0%
Histidine 0.522mg 0.524mg 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
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 FatsFats +9271.7%
Contains more OtherOther +36.8%
Contains more ProteinProtein +12.1%
Contains more CarbsCarbs +168.2%
Contains more WaterWater +186.6%

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +37418%
Contains more Poly. FatPolyunsaturated fat +19168.1%
Contains less Sat. FatSaturated fat -97.3%

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.