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  6. Sesame vs. Kidney beans

Sesame vs. Kidney beans — In-Depth Nutrition Comparison

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Differences between Sesame and Kidney beans

  • Kidney beans contains less Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Selenium, Vitamin B1, and Vitamin B6 than Sesame.
  • Sesame's daily need coverage for Copper is 430% higher.
  • Kidney beans contains 31 times less Selenium than Sesame. Sesame contains 34.4µg of Selenium, while Kidney beans contains 1.1µg.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Sesame vs Kidney 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
9
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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +735.7%
Contains more CalciumCalcium +2685.7%
Contains more PotassiumPotassium +15.6%
Contains more IronIron +555.4%
Contains more CopperCopper +1789.8%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +355.8%
Contains more ManganeseManganese +472.1%
Contains more SeleniumSelenium +3027.3%
Contains less SodiumSodium -90.9%

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
6
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +394.4%
Contains more Vitamin B2Vitamin B2 +325.9%
Contains more Vitamin B3Vitamin B3 +681.1%
Contains more Vitamin B6Vitamin B6 +558.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +340%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +34%
Contains more CholineCholine +19.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more ProteinProtein +104.5%
Contains more FatsFats +9834%
Contains more OtherOther +309.2%
Contains more WaterWater +1327.3%
~equal in Carbs ~22.8g

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
19% 10% 71%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated Fat +48000%
Contains more Poly. FatPolyunsaturated fat +7732%
Contains less Sat. FatSaturated Fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Kidney beans
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 Kidney beans Opinion
Calories 573kcal 127kcal Sesame
Protein 17.73g 8.67g Sesame
Fats 49.67g 0.5g Sesame
Vitamin C 0mg 1.2mg Kidney beans
Net carbs 11.65g 16.4g Kidney beans
Carbs 23.45g 22.8g Sesame
Magnesium 351mg 42mg Sesame
Calcium 975mg 35mg Sesame
Potassium 468mg 405mg Sesame
Iron 14.55mg 2.22mg Sesame
Sugar 0.3g 0.32g Sesame
Fiber 11.8g 6.4g Sesame
Copper 4.082mg 0.216mg Sesame
Zinc 7.75mg 1mg Sesame
Phosphorus 629mg 138mg Sesame
Sodium 11mg 1mg Kidney beans
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.03mg Sesame
Manganese 2.46mg 0.43mg Sesame
Selenium 34.4µg 1.1µg Sesame
Vitamin B1 0.791mg 0.16mg Sesame
Vitamin B2 0.247mg 0.058mg Sesame
Vitamin B3 4.515mg 0.578mg Sesame
Vitamin B5 0.05mg 0.22mg Kidney beans
Vitamin B6 0.79mg 0.12mg Sesame
Vitamin K 0µg 8.4µg Kidney beans
Folate 97µg 130µg Kidney beans
Choline 25.6mg 30.5mg Kidney beans
Saturated Fat 6.957g 0.073g Kidney beans
Monounsaturated Fat 18.759g 0.039g Sesame
Polyunsaturated fat 21.773g 0.278g Sesame
Tryptophan 0.388mg 0.104mg Sesame
Threonine 0.736mg 0.319mg Sesame
Isoleucine 0.763mg 0.41mg Sesame
Leucine 1.358mg 0.736mg Sesame
Lysine 0.569mg 0.607mg Kidney beans
Methionine 0.586mg 0.113mg Sesame
Phenylalanine 0.94mg 0.511mg Sesame
Valine 0.99mg 0.5mg Sesame
Histidine 0.522mg 0.238mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Kidney beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
19%
Kidney beans
Minerals Daily Need Coverage Score
348%
Sesame
38%
Kidney beans

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 - 0.02g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 6.884g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney beans
Kidney beans 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

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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.