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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
Sesame
Sesame
7
:
1
Kidney bean
Kidney bean
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%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Kidney bean
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
Sesame
6
:
4
Kidney bean
Kidney bean
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 +∞%
Sesame
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%
Kidney bean
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
:
3
Kidney bean
Kidney bean
Contains more Fats +5884.3%
Contains more Other +16.4%
Contains more Protein +33%
Contains more Carbs +155.9%
Contains more Water +150.5%
Sesame
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
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +5884.3%
Contains more Other +16.4%
Contains more Protein +33%
Contains more Carbs +155.9%
Contains more Water +150.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Kidney bean
Kidney bean
Contains more Monounsaturated Fat +29210.9%
Contains more Polyunsaturated fat +4664.3%
Contains less Saturated Fat -98.3%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +29210.9%
Contains more Polyunsaturated fat +4664.3%
Contains less 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.
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
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 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 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
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

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%
Sesame
60%
Kidney bean
Minerals Daily Need Coverage Score
372%
Sesame
143%
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.