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  6. Sesame vs. Broad bean raw

Sesame vs. Broad bean raw — In-Depth Nutrition Comparison

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What are the main differences between sesame and broad bean raw?

  • Broad bean raw 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 raw. Sesame has 34.4µg of selenium, while broad bean raw 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 raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +963.6%
Contains more CalciumCalcium +2535.1%
Contains more PotassiumPotassium +41%
Contains more IronIron +838.7%
Contains more CopperCopper +915.4%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +387.6%
Contains less SodiumSodium -56%
Contains more ManganeseManganese +272.2%
Contains more SeleniumSelenium +4200%

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
4
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +494.7%
Contains more Vitamin B3Vitamin B3 +100.8%
Contains more Vitamin B6Vitamin B6 +659.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +364%
Contains more Vitamin B2Vitamin B2 +17.4%
Contains more Vitamin B5Vitamin B5 +350%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +52.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Broad bean raw DV% diff.
Copper 4.082mg 0.402mg 409%
Iron 14.55mg 1.55mg 163%
Polyunsaturated fat 21.773g 0.342g 143%
Calcium 975mg 37mg 94%
Manganese 2.46mg 0.661mg 78%
Magnesium 351mg 33mg 76%
Fats 49.67g 0.73g 75%
Phosphorus 629mg 129mg 71%
Selenium 34.4µg 0.8µg 61%
Zinc 7.75mg 1mg 61%
Vitamin B1 0.791mg 0.133mg 55%
Vitamin B6 0.79mg 0.104mg 53%
Monounsaturated fat 18.759g 0.104g 47%
Vitamin K 0µg 40.9µg 34%
Saturated fat 6.957g 0.118g 31%
Calories 573kcal 88kcal 24%
Protein 17.73g 7.92g 20%
Fiber 11.8g 7.5g 17%
Vitamin B3 4.515mg 2.249mg 14%
Folate 97µg 148µg 13%
Vitamin E 0.25mg 1.16mg 6%
Choline 25.6mg 5%
Vitamin C 0mg 3.7mg 4%
Vitamin B5 0.05mg 0.225mg 4%
Potassium 468mg 332mg 4%
Vitamin B2 0.247mg 0.29mg 3%
Vitamin A 0µg 17µg 2%
Carbs 23.45g 17.63g 2%
Sodium 11mg 25mg 1%
Net carbs 11.65g 10.13g N/A
Sugar 0.3g 9.21g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +123.9%
Contains more FatsFats +6704.1%
Contains more CarbsCarbs +33%
Contains more OtherOther +298.2%
Contains more WaterWater +1448%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +17937.5%
Contains more Poly. FatPolyunsaturated fat +6266.4%
Contains less Sat. FatSaturated fat -98.3%

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 bean raw - 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.