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  6. Sesame vs. Kidney beans raw

Sesame vs. Kidney beans raw — In-Depth Nutrition Comparison

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Significant differences between sesame and kidney beans raw

  • Sesame has more copper, calcium, iron, manganese, selenium, magnesium, and zinc; however, kidney beans raw is richer in folate and fiber.
  • Sesame covers your daily copper needs 347% more than kidney beans raw.
  • Kidney beans raw has 58 times less saturated fat than sesame. Sesame has 6.957g of saturated fat, while kidney beans raw 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 beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +150.7%
Contains more CalciumCalcium +581.8%
Contains more IronIron +77.4%
Contains more CopperCopper +326.1%
Contains more ZincZinc +177.8%
Contains more PhosphorusPhosphorus +54.5%
Contains less SodiumSodium -54.2%
Contains more ManganeseManganese +140.9%
Contains more SeleniumSelenium +975%
Contains more PotassiumPotassium +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" 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% 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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B1Vitamin B1 +49.5%
Contains more Vitamin B2Vitamin B2 +12.8%
Contains more Vitamin B3Vitamin B3 +119.2%
Contains more Vitamin B6Vitamin B6 +99%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +1460%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +306.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Kidney beans raw DV% diff.
Copper 4.082mg 0.958mg 347%
Polyunsaturated fat 21.773g 0.457g 142%
Calcium 975mg 143mg 83%
Iron 14.55mg 8.2mg 79%
Fats 49.67g 0.83g 75%
Folate 97µg 394µg 74%
Manganese 2.46mg 1.021mg 63%
Selenium 34.4µg 3.2µg 57%
Fiber 11.8g 24.9g 52%
Magnesium 351mg 140mg 50%
Monounsaturated fat 18.759g 0.064g 47%
Zinc 7.75mg 2.79mg 45%
Phosphorus 629mg 407mg 32%
Saturated fat 6.957g 0.12g 31%
Vitamin B6 0.79mg 0.397mg 30%
Potassium 468mg 1406mg 28%
Vitamin B1 0.791mg 0.529mg 22%
Vitamin K 0µg 19µg 16%
Vitamin B3 4.515mg 2.06mg 15%
Vitamin B5 0.05mg 0.78mg 15%
Calories 573kcal 333kcal 12%
Carbs 23.45g 60.01g 12%
Protein 17.73g 23.58g 12%
Choline 25.6mg 5%
Vitamin C 0mg 4.5mg 5%
Vitamin B2 0.247mg 0.219mg 2%
Sodium 11mg 24mg 1%
Net carbs 11.65g 35.11g N/A
Sugar 0.3g 2.23g N/A
Vitamin E 0.25mg 0.22mg 0%
Tryptophan 0.388mg 0.279mg 0%
Threonine 0.736mg 0.992mg 0%
Isoleucine 0.763mg 1.041mg 0%
Leucine 1.358mg 1.882mg 0%
Lysine 0.569mg 1.618mg 0%
Methionine 0.586mg 0.355mg 0%
Phenylalanine 0.94mg 1.275mg 0%
Valine 0.99mg 1.233mg 0%
Histidine 0.522mg 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
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
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 FatsFats +5884.3%
Contains more OtherOther +16.4%
Contains more ProteinProtein +33%
Contains more CarbsCarbs +155.9%
Contains more WaterWater +150.5%

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 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +29210.9%
Contains more Poly. FatPolyunsaturated fat +4664.3%
Contains less Sat. FatSaturated fat -98.3%

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 raw - 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.