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  6. Sesame vs. Green bean

Sesame vs. Green bean — In-Depth Nutrition Comparison

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What are the main differences between Sesame and Green bean?

  • Green bean has less Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Selenium, Vitamin B1, and Vitamin B6 than Sesame.
  • Sesame's daily need coverage for Copper is 447% higher.
  • Sesame has 172 times more Selenium than Green bean. Sesame has 34.4µg of Selenium, while Green bean has 0.2µg.

We used Seeds, sesame seeds, whole, dried and Beans, snap, green, cooked, boiled, drained, without salt types in this comparison.

Infographic

Sesame vs Green 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
9
:
1
Green bean
Green bean
Contains more Calcium +2115.9%
Contains more Iron +2138.5%
Contains more Magnesium +1850%
Contains more Phosphorus +2069%
Contains more Potassium +220.5%
Contains more Zinc +3000%
Contains more Copper +7061.4%
Contains more Manganese +763.2%
Contains more Selenium +17100%
Contains less Sodium -90.9%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +2115.9%
Contains more Iron +2138.5%
Contains more Magnesium +1850%
Contains more Phosphorus +2069%
Contains more Potassium +220.5%
Contains more Zinc +3000%
Contains more Copper +7061.4%
Contains more Manganese +763.2%
Contains more Selenium +17100%
Contains less Sodium -90.9%

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
5
:
5
Green bean
Green bean
Contains more Vitamin B1 +968.9%
Contains more Vitamin B2 +154.6%
Contains more Vitamin B3 +635.3%
Contains more Vitamin B6 +1310.7%
Contains more Folate +193.9%
Contains more Vitamin A +6933.3%
Contains more Vitamin E +84%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +48%
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%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin B1 +968.9%
Contains more Vitamin B2 +154.6%
Contains more Vitamin B3 +635.3%
Contains more Vitamin B6 +1310.7%
Contains more Folate +193.9%
Contains more Vitamin A +6933.3%
Contains more Vitamin E +84%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +48%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Green bean
Green bean
Contains more Protein +838.1%
Contains more Fats +17639.3%
Contains more Carbs +197.6%
Contains more Other +511%
Contains more Water +1802.3%
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
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +838.1%
Contains more Fats +17639.3%
Contains more Carbs +197.6%
Contains more Other +511%
Contains more Water +1802.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Green bean
Green bean
Contains more Monounsaturated Fat +170436.4%
Contains more Polyunsaturated fat +14915.9%
Contains less Saturated Fat -99.1%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +170436.4%
Contains more Polyunsaturated fat +14915.9%
Contains less Saturated Fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Green bean
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium 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 Green bean Opinion
Net carbs 11.65g 4.68g Sesame
Protein 17.73g 1.89g Sesame
Fats 49.67g 0.28g Sesame
Carbs 23.45g 7.88g Sesame
Calories 573kcal 35kcal Sesame
Sugar 0.3g 3.63g Sesame
Fiber 11.8g 3.2g Sesame
Calcium 975mg 44mg Sesame
Iron 14.55mg 0.65mg Sesame
Magnesium 351mg 18mg Sesame
Phosphorus 629mg 29mg Sesame
Potassium 468mg 146mg Sesame
Sodium 11mg 1mg Green bean
Zinc 7.75mg 0.25mg Sesame
Copper 4.082mg 0.057mg Sesame
Manganese 2.46mg 0.285mg Sesame
Selenium 34.4µg 0.2µg Sesame
Vitamin A 9IU 633IU Green bean
Vitamin A RAE 0µg 32µg Green bean
Vitamin E 0.25mg 0.46mg Green bean
Vitamin C 0mg 9.7mg Green bean
Vitamin B1 0.791mg 0.074mg Sesame
Vitamin B2 0.247mg 0.097mg Sesame
Vitamin B3 4.515mg 0.614mg Sesame
Vitamin B5 0.05mg 0.074mg Green bean
Vitamin B6 0.79mg 0.056mg Sesame
Folate 97µg 33µg Sesame
Vitamin K 0µg 47.9µg Green bean
Tryptophan 0.388mg 0.02mg Sesame
Threonine 0.736mg 0.082mg Sesame
Isoleucine 0.763mg 0.069mg Sesame
Leucine 1.358mg 0.116mg Sesame
Lysine 0.569mg 0.091mg Sesame
Methionine 0.586mg 0.023mg Sesame
Phenylalanine 0.94mg 0.069mg Sesame
Valine 0.99mg 0.093mg Sesame
Histidine 0.522mg 0.035mg Sesame
Saturated Fat 6.957g 0.064g Green bean
Monounsaturated Fat 18.759g 0.011g Sesame
Polyunsaturated fat 21.773g 0.145g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Green bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
50%
Sesame
24%
Green bean
Minerals Daily Need Coverage Score
348%
Sesame
14%
Green bean

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 3.33g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 6.893g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $2.2)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.