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.
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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
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Calcium
+581.8%
Contains
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Iron
+77.4%
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Magnesium
+150.7%
Contains
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Phosphorus
+54.5%
Contains
less
Sodium
-54.2%
Contains
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Zinc
+177.8%
Contains
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Copper
+326.1%
Contains
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Potassium
+200.4%
Contains
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Calcium
+581.8%
Contains
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Iron
+77.4%
Contains
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Magnesium
+150.7%
Contains
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Phosphorus
+54.5%
Contains
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Sodium
-54.2%
Contains
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Zinc
+177.8%
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Copper
+326.1%
Contains
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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
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+13.6%
Contains
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Vitamin B1
+49.5%
Contains
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Vitamin B2
+12.8%
Contains
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Vitamin B3
+119.2%
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Vitamin B6
+99%
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Vitamin C
+∞%
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Vitamin B5
+1460%
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Folate
+306.2%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+13.6%
Contains
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Vitamin B1
+49.5%
Contains
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Vitamin B2
+12.8%
Contains
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Vitamin B3
+119.2%
Contains
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Vitamin B6
+99%
Contains
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Vitamin C
+∞%
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Vitamin B5
+1460%
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Folate
+306.2%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+5884.3%
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Other
+16.4%
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Protein
+33%
Contains
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Carbs
+155.9%
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Water
+150.5%
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Contains
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Fats
+5884.3%
Contains
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Other
+16.4%
Contains
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Protein
+33%
Contains
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Carbs
+155.9%
Contains
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Water
+150.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+29210.9%
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Polyunsaturated fat
+4664.3%
Contains
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Saturated Fat
-98.3%
Saturated Fat:
6.957 g
Monounsaturated Fat:
18.759 g
Polyunsaturated fat:
21.773 g
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.064 g
Polyunsaturated fat:
0.457 g
Contains
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Monounsaturated Fat
+29210.9%
Contains
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Polyunsaturated fat
+4664.3%
Contains
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Saturated Fat
-98.3%
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.
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Lower in Sugar |
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Lower in Sodium |
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Rich in minerals |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in price |
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Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 11.65g | 35.11g |
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Protein | 17.73g | 23.58g |
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Fats | 49.67g | 0.83g |
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Carbs | 23.45g | 60.01g |
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Calories | 573kcal | 333kcal |
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Sugar | 0.3g | 2.23g |
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Fiber | 11.8g | 24.9g |
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Calcium | 975mg | 143mg |
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Iron | 14.55mg | 8.2mg |
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Magnesium | 351mg | 140mg |
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Phosphorus | 629mg | 407mg |
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Potassium | 468mg | 1406mg |
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Sodium | 11mg | 24mg |
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Zinc | 7.75mg | 2.79mg |
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Copper | 4.082mg | 0.958mg |
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Vitamin A | 9IU | 0IU |
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Vitamin E | 0.25mg | 0.22mg |
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Vitamin C | 0mg | 4.5mg |
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Vitamin B1 | 0.791mg | 0.529mg |
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Vitamin B2 | 0.247mg | 0.219mg |
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Vitamin B3 | 4.515mg | 2.06mg |
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Vitamin B5 | 0.05mg | 0.78mg |
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Vitamin B6 | 0.79mg | 0.397mg |
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Folate | 97µg | 394µg |
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Vitamin K | 0µg | 19µg |
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Tryptophan | 0.388mg | 0.279mg |
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Threonine | 0.736mg | 0.992mg |
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Isoleucine | 0.763mg | 1.041mg |
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Leucine | 1.358mg | 1.882mg |
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Lysine | 0.569mg | 1.618mg |
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Methionine | 0.586mg | 0.355mg |
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Phenylalanine | 0.94mg | 1.275mg |
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Valine | 0.99mg | 1.233mg |
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Histidine | 0.522mg | 0.656mg |
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Saturated Fat | 6.957g | 0.12g |
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Monounsaturated Fat | 18.759g | 0.064g |
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Polyunsaturated fat | 21.773g | 0.457g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
50%

60%

Minerals Daily Need Coverage Score
372%

143%

Comparison summary
Which food is lower in Sugar?

Sesame is lower in Sugar (difference - 1.93g)
Which food contains less Sodium?

Sesame contains less Sodium (difference - 13mg)
Which food is richer in minerals?

Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?

Kidney bean is lower in Saturated Fat (difference - 6.837g)
Which food is lower in glycemic index?

Kidney bean is lower in glycemic index (difference - 22)
Which food is cheaper?

Kidney bean is cheaper (difference - $2.8)
Which food contains less Cholesterol?
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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.