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  6. Sesame vs. Broad beans

Sesame vs. Broad beans — In-Depth Nutrition Comparison

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Important differences between sesame and broad beans

  • Broad beans have less copper, iron, calcium, manganese, phosphorus, magnesium, zinc, selenium, vitamin B6, and vitamin B1.
  • Sesame's daily need coverage for copper is 447% more.
  • Sesame has 54 times more calcium than broad beans. Sesame has 975mg of calcium, while broad beans have 18mg.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Sesame vs Broad beans 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
10
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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more MagnesiumMagnesium +1032.3%
Contains more CalciumCalcium +5316.7%
Contains more PotassiumPotassium +142.5%
Contains more IronIron +870%
Contains more CopperCopper +6703.3%
Contains more ZincZinc +1548.9%
Contains more PhosphorusPhosphorus +761.6%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +842.5%
Contains more SeleniumSelenium +3340%

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
7
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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +518%
Contains more Vitamin B2Vitamin B2 +174.4%
Contains more Vitamin B3Vitamin B3 +276.3%
Contains more Vitamin B6Vitamin B6 +2624.1%
Contains more FolateFolate +67.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +32%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Broad beans DV% diff.
Copper 4.082mg 0.06mg 447%
Iron 14.55mg 1.5mg 163%
Polyunsaturated fat 21.773g 0.303g 143%
Manganese 2.46mg 0.261mg 96%
Calcium 975mg 18mg 96%
Phosphorus 629mg 73mg 79%
Fats 49.67g 0.5g 76%
Magnesium 351mg 31mg 76%
Zinc 7.75mg 0.47mg 66%
Selenium 34.4µg 1µg 61%
Vitamin B6 0.79mg 0.029mg 59%
Vitamin B1 0.791mg 0.128mg 55%
Monounsaturated fat 18.759g 0.02g 47%
Fiber 11.8g 3.6g 33%
Saturated fat 6.957g 0.142g 31%
Protein 17.73g 4.8g 26%
Calories 573kcal 62kcal 26%
Vitamin C 0mg 19.8mg 22%
Vitamin B3 4.515mg 1.2mg 21%
Vitamin B2 0.247mg 0.09mg 12%
Folate 97µg 58µg 10%
Potassium 468mg 193mg 8%
Choline 25.6mg 5%
Carbs 23.45g 10.1g 4%
Vitamin E 0.25mg 2%
Vitamin A 0µg 14µg 2%
Sodium 11mg 41mg 1%
Net carbs 11.65g 6.5g N/A
Sugar 0.3g N/A
Vitamin B5 0.05mg 0.066mg 0%
Tryptophan 0.388mg 0.048mg 0%
Threonine 0.736mg 0.178mg 0%
Isoleucine 0.763mg 0.215mg 0%
Leucine 1.358mg 0.37mg 0%
Lysine 0.569mg 0.313mg 0%
Methionine 0.586mg 0.037mg 0%
Phenylalanine 0.94mg 0.195mg 0%
Valine 0.99mg 0.235mg 0%
Histidine 0.522mg 0.115mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
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
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more ProteinProtein +269.4%
Contains more FatsFats +9834%
Contains more CarbsCarbs +132.2%
Contains more OtherOther +395.6%
Contains more WaterWater +1684.6%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Contains more Mono. FatMonounsaturated fat +93695%
Contains more Poly. FatPolyunsaturated fat +7085.8%
Contains less Sat. FatSaturated fat -98%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.