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Sesame vs Broad bean - In-Depth Nutrition Comparison

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What are the main differences between Sesame and Broad bean?

  • Broad bean has less Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Selenium, Vitamin B1, and Vitamin B6 than Sesame.
  • Sesame's daily need coverage for Copper is 409% higher.
  • Sesame has 43 times more Selenium than Broad bean. Sesame has 34.4µg of Selenium, while Broad bean has 0.8µg.

We used Seeds, sesame seeds, whole, dried and Beans, fava, in pod, raw types in this comparison.

Infographic

Sesame vs Broad bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2535.1%
Contains more Iron +838.7%
Contains more Magnesium +963.6%
Contains more Phosphorus +387.6%
Contains more Potassium +41%
Contains less Sodium -56%
Contains more Zinc +675%
Contains more Copper +915.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 59% 24% 56% 30% 4% 28% 134%
Contains more Calcium +2535.1%
Contains more Iron +838.7%
Contains more Magnesium +963.6%
Contains more Phosphorus +387.6%
Contains more Potassium +41%
Contains less Sodium -56%
Contains more Zinc +675%
Contains more Copper +915.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
3
:
Contains more Vitamin B1 +494.7%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B6 +659.6%
Contains more Vitamin A +3600%
Contains more Vitamin E +364%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B5 +350%
Contains more Folate +52.6%
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 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
Contains more Vitamin B1 +494.7%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B6 +659.6%
Contains more Vitamin A +3600%
Contains more Vitamin E +364%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B5 +350%
Contains more Folate +52.6%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Broad bean
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sesame Broad bean Opinion
Net carbs 11.65g 10.13g Sesame
Protein 17.73g 7.92g Sesame
Fats 49.67g 0.73g Sesame
Carbs 23.45g 17.63g Sesame
Calories 573kcal 88kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g 9.21g Sesame
Fiber 11.8g 7.5g Sesame
Calcium 975mg 37mg Sesame
Iron 14.55mg 1.55mg Sesame
Magnesium 351mg 33mg Sesame
Phosphorus 629mg 129mg Sesame
Potassium 468mg 332mg Sesame
Sodium 11mg 25mg Sesame
Zinc 7.75mg 1mg Sesame
Copper 4.082mg 0.402mg Sesame
Vitamin A 9IU 333IU Broad bean
Vitamin E 0.25mg 1.16mg Broad bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 3.7mg Broad bean
Vitamin B1 0.791mg 0.133mg Sesame
Vitamin B2 0.247mg 0.29mg Broad bean
Vitamin B3 4.515mg 2.249mg Sesame
Vitamin B5 0.05mg 0.225mg Broad bean
Vitamin B6 0.79mg 0.104mg Sesame
Folate 97µg 148µg Broad bean
Vitamin B12 0µg 0µg
Vitamin K 0µg 40.9µg Broad bean
Tryptophan 0.388mg mg Sesame
Threonine 0.736mg mg Sesame
Isoleucine 0.763mg mg Sesame
Leucine 1.358mg mg Sesame
Lysine 0.569mg mg Sesame
Methionine 0.586mg mg Sesame
Phenylalanine 0.94mg mg Sesame
Valine 0.99mg mg Sesame
Histidine 0.522mg mg Sesame
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 0.118g Broad bean
Monounsaturated Fat 18.759g 0.104g Sesame
Polyunsaturated fat 21.773g 0.342g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Broad bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
37
Broad bean
Mineral Summary Score
372
Sesame
43
Broad bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
48%
Broad bean
Carbohydrates
23%
Sesame
18%
Broad bean
Fats
229%
Sesame
3%
Broad bean

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 8.91g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 6.839g)
Which food is lower in glycemic index?
Broad bean
Broad bean is lower in glycemic index (difference - 79)
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $3.4)
Which food is richer in vitamins?
Broad bean
Broad bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.