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  6. Sesame vs. Green bean raw

Sesame vs. Green bean raw — In-Depth Nutrition Comparison

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A recap on differences between sesame and green bean raw

  • Green bean raw has less copper, iron, manganese, calcium, phosphorus, magnesium, zinc, selenium, vitamin B1, and vitamin B6.
  • Sesame covers your daily copper needs 446% more than green bean raw.
  • Green bean raw contains 57 times less selenium than sesame. Sesame contains 34.4µg of selenium, while green bean raw contains 0.6µg.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Beans, snap, green, raw.

Infographic

Sesame vs Green bean 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +1304%
Contains more CalciumCalcium +2535.1%
Contains more PotassiumPotassium +121.8%
Contains more IronIron +1312.6%
Contains more CopperCopper +5815.9%
Contains more ZincZinc +3129.2%
Contains more PhosphorusPhosphorus +1555.3%
Contains more ManganeseManganese +1038.9%
Contains more SeleniumSelenium +5633.3%
Contains less SodiumSodium -45.5%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +864.6%
Contains more Vitamin B2Vitamin B2 +137.5%
Contains more Vitamin B3Vitamin B3 +515.1%
Contains more Vitamin B6Vitamin B6 +460.3%
Contains more FolateFolate +193.9%
Contains more CholineCholine +67.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +64%
Contains more Vitamin B5Vitamin B5 +350%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Green bean raw DV% diff.
Copper 4.082mg 0.069mg 446%
Iron 14.55mg 1.03mg 169%
Polyunsaturated fat 21.773g 0.113g 144%
Manganese 2.46mg 0.216mg 98%
Calcium 975mg 37mg 94%
Phosphorus 629mg 38mg 84%
Magnesium 351mg 25mg 78%
Fats 49.67g 0.22g 76%
Zinc 7.75mg 0.24mg 68%
Selenium 34.4µg 0.6µg 61%
Vitamin B1 0.791mg 0.082mg 59%
Vitamin B6 0.79mg 0.141mg 50%
Monounsaturated fat 18.759g 0.01g 47%
Fiber 11.8g 2.7g 36%
Vitamin K 0µg 43µg 36%
Protein 17.73g 1.83g 32%
Saturated fat 6.957g 0.05g 31%
Calories 573kcal 31kcal 27%
Vitamin B3 4.515mg 0.734mg 24%
Folate 97µg 33µg 16%
Vitamin C 0mg 12.2mg 14%
Vitamin B2 0.247mg 0.104mg 11%
Potassium 468mg 211mg 8%
Carbs 23.45g 6.97g 5%
Vitamin A 0µg 35µg 4%
Vitamin B5 0.05mg 0.225mg 4%
Fructose 1.39g 2%
Choline 25.6mg 15.3mg 2%
Vitamin E 0.25mg 0.41mg 1%
Net carbs 11.65g 4.27g N/A
Sugar 0.3g 3.26g N/A
Starch 0.88g 0%
Sodium 11mg 6mg 0%
Tryptophan 0.388mg 0.019mg 0%
Threonine 0.736mg 0.079mg 0%
Isoleucine 0.763mg 0.066mg 0%
Leucine 1.358mg 0.112mg 0%
Lysine 0.569mg 0.088mg 0%
Methionine 0.586mg 0.022mg 0%
Phenylalanine 0.94mg 0.067mg 0%
Valine 0.99mg 0.09mg 0%
Histidine 0.522mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +868.9%
Contains more FatsFats +22477.3%
Contains more CarbsCarbs +236.4%
Contains more OtherOther +575.8%
Contains more WaterWater +1825.8%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +187490%
Contains more Poly. FatPolyunsaturated fat +19168.1%
Contains less Sat. FatSaturated fat -99.3%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.