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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 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
Saturated fat:
Sat. Fat
6.957 g
Monounsaturated fat:
Mono. Fat
18.759 g
Polyunsaturated fat:
Poly. Fat
21.773 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
47%
56%
Minerals Daily Need Coverage Score
348%
130%
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 beans raw is lower in Saturated fat (difference - 6.837g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney beans raw 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?
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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.