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Sesame vs Kidney bean - In-Depth Nutrition Comparison

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Significant differences between Sesame and Kidney bean

  • Sesame has more Copper, Calcium, Iron, Manganese, Selenium, Magnesium, and Zinc, however Kidney bean is richer in Folate, and Fiber.
  • Sesame covers your daily Copper needs 347% more than Kidney bean.
  • Kidney bean has 58 times less Saturated Fat than Sesame. Sesame has 6.957g of Saturated Fat, while Kidney bean has 0.12g.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Beans, kidney, all types, mature seeds, raw.

Infographic

Sesame vs Kidney 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +581.8%
Contains more Iron +77.4%
Contains more Magnesium +150.7%
Contains more Phosphorus +54.5%
Contains less Sodium -54.2%
Contains more Zinc +177.8%
Contains more Copper +326.1%
Contains more Potassium +200.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Calcium +581.8%
Contains more Iron +77.4%
Contains more Magnesium +150.7%
Contains more Phosphorus +54.5%
Contains less Sodium -54.2%
Contains more Zinc +177.8%
Contains more Copper +326.1%
Contains more Potassium +200.4%

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +49.5%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B3 +119.2%
Contains more Vitamin B6 +99%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1460%
Contains more Folate +306.2%
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 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +49.5%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B3 +119.2%
Contains more Vitamin B6 +99%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1460%
Contains more Folate +306.2%
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 Kidney 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Kidney bean Opinion
Net carbs 11.65g 35.11g Kidney bean
Protein 17.73g 23.58g Kidney bean
Fats 49.67g 0.83g Sesame
Carbs 23.45g 60.01g Kidney bean
Calories 573kcal 333kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g 2.23g Sesame
Fiber 11.8g 24.9g Kidney bean
Calcium 975mg 143mg Sesame
Iron 14.55mg 8.2mg Sesame
Magnesium 351mg 140mg Sesame
Phosphorus 629mg 407mg Sesame
Potassium 468mg 1406mg Kidney bean
Sodium 11mg 24mg Sesame
Zinc 7.75mg 2.79mg Sesame
Copper 4.082mg 0.958mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.22mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4.5mg Kidney bean
Vitamin B1 0.791mg 0.529mg Sesame
Vitamin B2 0.247mg 0.219mg Sesame
Vitamin B3 4.515mg 2.06mg Sesame
Vitamin B5 0.05mg 0.78mg Kidney bean
Vitamin B6 0.79mg 0.397mg Sesame
Folate 97µg 394µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 0µg 19µg Kidney bean
Tryptophan 0.388mg 0.279mg Sesame
Threonine 0.736mg 0.992mg Kidney bean
Isoleucine 0.763mg 1.041mg Kidney bean
Leucine 1.358mg 1.882mg Kidney bean
Lysine 0.569mg 1.618mg Kidney bean
Methionine 0.586mg 0.355mg Sesame
Phenylalanine 0.94mg 1.275mg Kidney bean
Valine 0.99mg 1.233mg Kidney bean
Histidine 0.522mg 0.656mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 0.12g Kidney bean
Monounsaturated Fat 18.759g 0.064g Sesame
Polyunsaturated fat 21.773g 0.457g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Kidney 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
60
Kidney bean
Mineral Summary Score
372
Sesame
143
Kidney 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
141%
Kidney bean
Carbohydrates
23%
Sesame
60%
Kidney bean
Fats
229%
Sesame
4%
Kidney bean

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.93g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 13mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 6.837g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $2.8)
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

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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.