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  6. Sesame vs. Black turtle bean

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.
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +119.4%
Contains more CalciumCalcium +509.4%
Contains more IronIron +67.2%
Contains more CopperCopper +308.2%
Contains more ZincZinc +252.3%
Contains more PhosphorusPhosphorus +43%
Contains more ManganeseManganese +146%
Contains more SeleniumSelenium +975%
Contains more PotassiumPotassium +220.5%
Contains less SodiumSodium -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
Sesame
5
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% 0.54% 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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin B3Vitamin B3 +130.9%
Contains more Vitamin B6Vitamin B6 +176.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +88.9%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more Vitamin B5Vitamin B5 +1698%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +357.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 FatsFats +5418.9%
Contains more OtherOther +23.9%
Contains more ProteinProtein +19.9%
Contains more CarbsCarbs +169.7%
Contains more WaterWater +134.5%

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
33% 11% 56%
Saturated Fat: Sat. Fat 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated Fat +23950%
Contains more Poly. FatPolyunsaturated fat +5526.1%
Contains less Sat. FatSaturated 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
Calories 573kcal 339kcal Sesame
Protein 17.73g 21.25g Black turtle bean
Fats 49.67g 0.9g Sesame
Net carbs 11.65g 47.75g Black turtle bean
Carbs 23.45g 63.25g Black turtle bean
Magnesium 351mg 160mg Sesame
Calcium 975mg 160mg Sesame
Potassium 468mg 1500mg Black turtle bean
Iron 14.55mg 8.7mg Sesame
Sugar 0.3g 2.12g Sesame
Fiber 11.8g 15.5g Black turtle bean
Copper 4.082mg 1mg Sesame
Zinc 7.75mg 2.2mg Sesame
Phosphorus 629mg 440mg Sesame
Sodium 11mg 9mg Black turtle bean
Vitamin A 9IU 17IU Black turtle bean
Vitamin E 0.25mg 0.21mg Sesame
Manganese 2.46mg 1mg Sesame
Selenium 34.4µg 3.2µg 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
Vitamin K 0µg 5.6µg Black turtle bean
Folate 97µg 444µg Black turtle bean
Choline 25.6mg Sesame
Saturated Fat 6.957g 0.232g Black turtle bean
Monounsaturated Fat 18.759g 0.078g Sesame
Polyunsaturated fat 21.773g 0.387g Sesame
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

Which food is preferable for your diet?

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