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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
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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
Sesame
7
:
Contains more Iron +77.4%
Contains more Calcium +581.8%
Contains more Magnesium +150.7%
Contains more Copper +326.1%
Contains more Zinc +177.8%
Contains more Phosphorus +54.5%
Contains less Sodium -54.2%
Contains more Potassium +200.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains more Iron +77.4%
Contains more Calcium +581.8%
Contains more Magnesium +150.7%
Contains more Copper +326.1%
Contains more Zinc +177.8%
Contains more Phosphorus +54.5%
Contains less Sodium -54.2%
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 Vitamin K +∞%
Contains more Folate +306.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
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 Vitamin K +∞%
Contains more Folate +306.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
106%
Sesame
141%
Kidney bean
Carbohydrates
23%
Sesame
60%
Kidney bean
Fats
229%
Sesame
4%
Kidney bean

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Sesame
Sesame contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sesame Kidney bean Opinion
Calories 573 333 Sesame
Protein 17.73 23.58 Kidney bean
Fats 49.67 0.83 Sesame
Vitamin C 0 4.5 Kidney bean
Carbs 23.45 60.01 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 8.2 Sesame
Calcium 975 143 Sesame
Potassium 468 1406 Kidney bean
Magnesium 351 140 Sesame
Sugars 0.3 2.23 Sesame
Fiber 11.8 24.9 Kidney bean
Copper 4.082 0.958 Sesame
Zinc 7.75 2.79 Sesame
Starch
Phosphorus 629 407 Sesame
Sodium 11 24 Sesame
Vitamin A 9 0 Sesame
Vitamin E 0.25 0.22 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.529 Sesame
Vitamin B2 0.247 0.219 Sesame
Vitamin B3 4.515 2.06 Sesame
Vitamin B5 0.05 0.78 Kidney bean
Vitamin B6 0.79 0.397 Sesame
Vitamin B12 0 0
Vitamin K 0 19 Kidney bean
Folate 97 394 Kidney bean
Trans Fat 0 Sesame
Saturated Fat 6.957 0.12 Kidney bean
Monounsaturated Fat 18.759 0.064 Sesame
Polyunsaturated fat 21.773 0.457 Sesame
Tryptophan 0.388 0.279 Sesame
Threonine 0.736 0.992 Kidney bean
Isoleucine 0.763 1.041 Kidney bean
Leucine 1.358 1.882 Kidney bean
Lysine 0.569 1.618 Kidney bean
Methionine 0.586 0.355 Sesame
Phenylalanine 0.94 1.275 Kidney bean
Valine 0.99 1.233 Kidney bean
Histidine 0.522 0.656 Kidney bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.