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  6. Sesame vs. Black gram

Sesame vs. Black gram — In-Depth Nutrition Comparison

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What are the differences between Sesame and Black gram?

  • Sesame is richer than Black gram in Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Selenium, Vitamin B6, and Vitamin B1.
  • Sesame's daily need coverage for Copper is 438% more.
  • Sesame has 18 times more Calcium than Black gram. While Sesame has 975mg of Calcium, Black gram has only 53mg.

We used Seeds, sesame seeds, whole, dried and Mungo beans, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Sesame vs Black gram 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
Black gram
Black gram
Contains more Calcium +1739.6%
Contains more Iron +731.4%
Contains more Magnesium +457.1%
Contains more Phosphorus +303.2%
Contains more Potassium +102.6%
Contains more Zinc +833.7%
Contains more Copper +2836.7%
Contains more Manganese +497.1%
Contains more Selenium +1276%
Contains less Sodium -36.4%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Calcium +1739.6%
Contains more Iron +731.4%
Contains more Magnesium +457.1%
Contains more Phosphorus +303.2%
Contains more Potassium +102.6%
Contains more Zinc +833.7%
Contains more Copper +2836.7%
Contains more Manganese +497.1%
Contains more Selenium +1276%
Contains less Sodium -36.4%

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
Black gram
Black gram
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +427.3%
Contains more Vitamin B2 +229.3%
Contains more Vitamin B3 +201%
Contains more Vitamin B6 +1262.1%
Contains more Vitamin A +244.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +766%
Contains more Vitamin K +∞%
Equal in Folate - 94
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%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +427.3%
Contains more Vitamin B2 +229.3%
Contains more Vitamin B3 +201%
Contains more Vitamin B6 +1262.1%
Contains more Vitamin A +244.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +766%
Contains more Vitamin K +∞%
Equal in Folate - 94

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Black gram
Black gram
Contains more Protein +135.1%
Contains more Fats +8930.9%
Contains more Carbs +27.9%
Contains more Other +320.8%
Contains more Water +1446.1%
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
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more Protein +135.1%
Contains more Fats +8930.9%
Contains more Carbs +27.9%
Contains more Other +320.8%
Contains more Water +1446.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +64586.2%
Contains more Polyunsaturated fat +5964.9%
Contains less Saturated Fat -99.5%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +64586.2%
Contains more Polyunsaturated fat +5964.9%
Contains less Saturated Fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Black gram
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 Black gram Opinion
Net carbs 11.65g 11.94g Black gram
Protein 17.73g 7.54g Sesame
Fats 49.67g 0.55g Sesame
Carbs 23.45g 18.34g Sesame
Calories 573kcal 105kcal Sesame
Sugar 0.3g 2.01g Sesame
Fiber 11.8g 6.4g Sesame
Calcium 975mg 53mg Sesame
Iron 14.55mg 1.75mg Sesame
Magnesium 351mg 63mg Sesame
Phosphorus 629mg 156mg Sesame
Potassium 468mg 231mg Sesame
Sodium 11mg 7mg Black gram
Zinc 7.75mg 0.83mg Sesame
Copper 4.082mg 0.139mg Sesame
Manganese 2.46mg 0.412mg Sesame
Selenium 34.4µg 2.5µg Sesame
Vitamin A 9IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.25mg 0.15mg Sesame
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.791mg 0.15mg Sesame
Vitamin B2 0.247mg 0.075mg Sesame
Vitamin B3 4.515mg 1.5mg Sesame
Vitamin B5 0.05mg 0.433mg Black gram
Vitamin B6 0.79mg 0.058mg Sesame
Folate 97µg 94µg Sesame
Vitamin K 0µg 2.7µg Black gram
Tryptophan 0.388mg 0.078mg Sesame
Threonine 0.736mg 0.262mg Sesame
Isoleucine 0.763mg 0.385mg Sesame
Leucine 1.358mg 0.625mg Sesame
Lysine 0.569mg 0.5mg Sesame
Methionine 0.586mg 0.11mg Sesame
Phenylalanine 0.94mg 0.44mg Sesame
Valine 0.99mg 0.423mg Sesame
Histidine 0.522mg 0.211mg Sesame
Saturated Fat 6.957g 0.038g Black gram
Monounsaturated Fat 18.759g 0.029g Sesame
Polyunsaturated fat 21.773g 0.359g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Black gram
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
17%
Black gram
Minerals Daily Need Coverage Score
348%
Sesame
35%
Black gram

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 - 1.71g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 6.919g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 43)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $2.5)
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.