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

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How are Sesame and Black turtle bean different?

  • Sesame is higher in Copper, Calcium, Iron, Manganese, Selenium, Zinc, Magnesium, and Vitamin B6, however, Black turtle bean is richer in Folate.
  • Daily need coverage for Copper from Sesame is 342% higher.
  • Sesame contains 30 times more Saturated Fat than Black turtle bean. While Sesame contains 6.957g of Saturated Fat, Black turtle bean contains only 0.232g.

Seeds, sesame seeds, whole, dried and Beans, black turtle, mature seeds, raw are the varieties used in this article.

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.
Contains more Calcium +509.4%
Contains more Iron +67.2%
Contains more Magnesium +119.4%
Contains more Phosphorus +43%
Contains more Zinc +252.3%
Contains more Copper +308.2%
Contains more Manganese +146%
Contains more Selenium +975%
Contains more Potassium +220.5%
Contains less Sodium -18.2%
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 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Calcium +509.4%
Contains more Iron +67.2%
Contains more Magnesium +119.4%
Contains more Phosphorus +43%
Contains more Zinc +252.3%
Contains more Copper +308.2%
Contains more Manganese +146%
Contains more Selenium +975%
Contains more Potassium +220.5%
Contains less Sodium -18.2%

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
5
:
Contains more Vitamin E +19%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +130.9%
Contains more Vitamin B6 +176.2%
Contains more Vitamin A +88.9%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B5 +1698%
Contains more Folate +357.7%
Contains more Vitamin K +∞%
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 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 0% 14%
Contains more Vitamin E +19%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +130.9%
Contains more Vitamin B6 +176.2%
Contains more Vitamin A +88.9%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B5 +1698%
Contains more Folate +357.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +5418.9%
Contains more Other +23.9%
Contains more Protein +19.9%
Contains more Carbs +169.7%
Contains more Water +134.5%
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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more Fats +5418.9%
Contains more Other +23.9%
Contains more Protein +19.9%
Contains more Carbs +169.7%
Contains more Water +134.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +23950%
Contains more Polyunsaturated fat +5526.1%
Contains less Saturated Fat -96.7%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +23950%
Contains more Polyunsaturated fat +5526.1%
Contains less Saturated Fat -96.7%

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 47.75g Black turtle bean
Protein 17.73g 21.25g Black turtle bean
Fats 49.67g 0.9g Sesame
Carbs 23.45g 63.25g Black turtle bean
Calories 573kcal 339kcal Sesame
Sugar 0.3g 2.12g Sesame
Fiber 11.8g 15.5g Black turtle bean
Calcium 975mg 160mg Sesame
Iron 14.55mg 8.7mg Sesame
Magnesium 351mg 160mg Sesame
Phosphorus 629mg 440mg Sesame
Potassium 468mg 1500mg Black turtle bean
Sodium 11mg 9mg Black turtle bean
Zinc 7.75mg 2.2mg Sesame
Copper 4.082mg 1mg Sesame
Manganese 2.46mg 1mg Sesame
Selenium 34.4µg 3.2µg Sesame
Vitamin A 9IU 17IU Black turtle bean
Vitamin E 0.25mg 0.21mg Sesame
Vitamin B1 0.791mg 0.9mg Black turtle bean
Vitamin B2 0.247mg 0.193mg Sesame
Vitamin B3 4.515mg 1.955mg Sesame
Vitamin B5 0.05mg 0.899mg Black turtle bean
Vitamin B6 0.79mg 0.286mg Sesame
Folate 97µg 444µg Black turtle bean
Choline 25.6mg Sesame
Vitamin K 0µg 5.6µg Black turtle bean
Tryptophan 0.388mg 0.252mg Sesame
Threonine 0.736mg 0.894mg Black turtle bean
Isoleucine 0.763mg 0.938mg Black turtle bean
Leucine 1.358mg 1.697mg Black turtle bean
Lysine 0.569mg 1.459mg Black turtle bean
Methionine 0.586mg 0.32mg Sesame
Phenylalanine 0.94mg 1.149mg Black turtle bean
Valine 0.99mg 1.112mg Black turtle bean
Histidine 0.522mg 0.592mg Black turtle bean
Saturated Fat 6.957g 0.232g Black turtle bean
Monounsaturated Fat 18.759g 0.078g Sesame
Polyunsaturated fat 21.773g 0.387g 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

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
60%
Black turtle bean
Minerals Daily Need Coverage Score
348%
Sesame
135%
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 - 1.82g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 6.725g)
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/175186/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.