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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
:
1
Kidney beans raw
Kidney beans raw
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 Manganese +140.9%
Contains more Selenium +975%
Contains more Potassium +200.4%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
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 Manganese +140.9%
Contains more Selenium +975%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
6
:
4
Kidney beans raw
Kidney beans raw
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 beans raw
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 beans raw
Kidney beans raw
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 beans raw
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 beans raw
Kidney beans raw
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 beans raw
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Kidney beans raw
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 beans raw Opinion
Net carbs 11.65g 35.11g Kidney beans raw
Protein 17.73g 23.58g Kidney beans raw
Fats 49.67g 0.83g Sesame
Carbs 23.45g 60.01g Kidney beans raw
Calories 573kcal 333kcal Sesame
Sugar 0.3g 2.23g Sesame
Fiber 11.8g 24.9g Kidney beans raw
Calcium 975mg 143mg Sesame
Iron 14.55mg 8.2mg Sesame
Magnesium 351mg 140mg Sesame
Phosphorus 629mg 407mg Sesame
Potassium 468mg 1406mg Kidney beans raw
Sodium 11mg 24mg Sesame
Zinc 7.75mg 2.79mg Sesame
Copper 4.082mg 0.958mg Sesame
Manganese 2.46mg 1.021mg Sesame
Selenium 34.4µg 3.2µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.22mg Sesame
Vitamin C 0mg 4.5mg Kidney beans raw
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 beans raw
Vitamin B6 0.79mg 0.397mg Sesame
Folate 97µg 394µg Kidney beans raw
Vitamin K 0µg 19µg Kidney beans raw
Tryptophan 0.388mg 0.279mg Sesame
Threonine 0.736mg 0.992mg Kidney beans raw
Isoleucine 0.763mg 1.041mg Kidney beans raw
Leucine 1.358mg 1.882mg Kidney beans raw
Lysine 0.569mg 1.618mg Kidney beans raw
Methionine 0.586mg 0.355mg Sesame
Phenylalanine 0.94mg 1.275mg Kidney beans raw
Valine 0.99mg 1.233mg Kidney beans raw
Histidine 0.522mg 0.656mg Kidney beans raw
Saturated Fat 6.957g 0.12g Kidney beans raw
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 beans raw
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 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
50%
Sesame
60%
Kidney beans raw
Minerals Daily Need Coverage Score
348%
Sesame
130%
Kidney beans raw

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 beans raw
Kidney beans raw is lower in Saturated Fat (difference - 6.837g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney beans raw
Kidney beans raw 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 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.