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  6. Sesame vs. Black turtle bean

Sesame vs. Black turtle bean — In-Depth Nutrition Comparison

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Significant differences between Sesame and Black turtle bean

  • The amount of Copper, Iron, Manganese, Calcium, Magnesium, Phosphorus, Zinc, Selenium, Vitamin B6, and Vitamin B1 in Sesame is higher than in Black turtle bean.
  • Sesame covers your daily Copper needs 424% more than Black turtle bean.
  • Black turtle bean has 29 times less Selenium than Sesame. Sesame has 34.4µg of Selenium, while Black turtle bean has 1.2µg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Sesame vs Black turtle 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
9
:
1
Black turtle bean
Black turtle bean
Contains more Calcium +1672.7%
Contains more Iron +410.5%
Contains more Magnesium +616.3%
Contains more Phosphorus +313.8%
Contains more Zinc +919.7%
Contains more Copper +1417.5%
Contains more Manganese +652.3%
Contains more Selenium +2766.7%
Contains less Sodium -72.7%
Equal in Potassium - 433
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Calcium +1672.7%
Contains more Iron +410.5%
Contains more Magnesium +616.3%
Contains more Phosphorus +313.8%
Contains more Zinc +919.7%
Contains more Copper +1417.5%
Contains more Manganese +652.3%
Contains more Selenium +2766.7%
Contains less Sodium -72.7%
Equal in Potassium - 433

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
Black turtle bean
Black turtle bean
Contains more Vitamin A +50%
Contains more Vitamin B1 +251.6%
Contains more Vitamin B2 +341.1%
Contains more Vitamin B3 +756.7%
Contains more Vitamin B6 +926%
Contains more Folate +12.8%
Contains more Vitamin E +248%
Contains more Vitamin B5 +420%
Contains more Vitamin K +∞%
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%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +50%
Contains more Vitamin B1 +251.6%
Contains more Vitamin B2 +341.1%
Contains more Vitamin B3 +756.7%
Contains more Vitamin B6 +926%
Contains more Folate +12.8%
Contains more Vitamin E +248%
Contains more Vitamin B5 +420%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Black turtle bean
Black turtle bean
Contains more Protein +116.7%
Contains more Fats +14091.4%
Contains more Other +223.2%
Contains more Water +1301.7%
Equal in Carbs - 24.35
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
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +116.7%
Contains more Fats +14091.4%
Contains more Other +223.2%
Contains more Water +1301.7%
Equal in Carbs - 24.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +62430%
Contains more Polyunsaturated fat +14512.8%
Contains less Saturated Fat -98.7%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +62430%
Contains more Polyunsaturated fat +14512.8%
Contains less Saturated Fat -98.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Black turtle 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 Black turtle bean Opinion
Net carbs 11.65g 16.05g Black turtle bean
Protein 17.73g 8.18g Sesame
Fats 49.67g 0.35g Sesame
Carbs 23.45g 24.35g Black turtle bean
Calories 573kcal 130kcal Sesame
Sugar 0.3g 0.32g Sesame
Fiber 11.8g 8.3g Sesame
Calcium 975mg 55mg Sesame
Iron 14.55mg 2.85mg Sesame
Magnesium 351mg 49mg Sesame
Phosphorus 629mg 152mg Sesame
Potassium 468mg 433mg Sesame
Sodium 11mg 3mg Black turtle bean
Zinc 7.75mg 0.76mg Sesame
Copper 4.082mg 0.269mg Sesame
Manganese 2.46mg 0.327mg Sesame
Selenium 34.4µg 1.2µg Sesame
Vitamin A 9IU 6IU Sesame
Vitamin E 0.25mg 0.87mg Black turtle bean
Vitamin B1 0.791mg 0.225mg Sesame
Vitamin B2 0.247mg 0.056mg Sesame
Vitamin B3 4.515mg 0.527mg Sesame
Vitamin B5 0.05mg 0.26mg Black turtle bean
Vitamin B6 0.79mg 0.077mg Sesame
Folate 97µg 86µg Sesame
Vitamin K 0µg 3.3µg Black turtle bean
Tryptophan 0.388mg 0.097mg Sesame
Threonine 0.736mg 0.344mg Sesame
Isoleucine 0.763mg 0.361mg Sesame
Leucine 1.358mg 0.653mg Sesame
Lysine 0.569mg 0.562mg Sesame
Methionine 0.586mg 0.123mg Sesame
Phenylalanine 0.94mg 0.442mg Sesame
Valine 0.99mg 0.428mg Sesame
Histidine 0.522mg 0.228mg Sesame
Saturated Fat 6.957g 0.089g Black turtle bean
Monounsaturated Fat 18.759g 0.03g Sesame
Polyunsaturated fat 21.773g 0.149g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Black turtle bean
Minerals Daily Need Coverage Score
348%
Sesame
42%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 6.868g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $2.4)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.