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  6. Sesame vs. Black gram

Sesame vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between sesame and black gram?

  • Black gram has less copper, iron, calcium, selenium, vitamin B1, manganese, zinc, vitamin B6, and phosphorus than sesame.
  • Sesame's daily need coverage for copper is 345% higher.
  • Sesame has 61 times more saturated fat than black gram. Sesame has 6.957g of saturated fat, while black gram has 0.114g.

We used Seeds, sesame seeds, whole, dried and Mungo beans, mature seeds, raw types in this comparison.

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
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +31.5%
Contains more CalciumCalcium +606.5%
Contains more IronIron +92.2%
Contains more CopperCopper +316.1%
Contains more ZincZinc +131.3%
Contains more PhosphorusPhosphorus +66%
Contains less SodiumSodium -71.1%
Contains more ManganeseManganese +61.1%
Contains more SeleniumSelenium +319.5%
Contains more PotassiumPotassium +110%

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
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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +189.7%
Contains more Vitamin B3Vitamin B3 +212%
Contains more Vitamin B6Vitamin B6 +181.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +1712%
Contains more FolateFolate +122.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.254mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Black gram DV% diff.
Copper 4.082mg 0.981mg 345%
Polyunsaturated fat 21.773g 1.071g 138%
Iron 14.55mg 7.57mg 87%
Calcium 975mg 138mg 84%
Fats 49.67g 1.64g 74%
Selenium 34.4µg 8.2µg 48%
Monounsaturated fat 18.759g 0.085g 47%
Vitamin B1 0.791mg 0.273mg 43%
Manganese 2.46mg 1.527mg 41%
Zinc 7.75mg 3.35mg 40%
Vitamin B6 0.79mg 0.281mg 39%
Phosphorus 629mg 379mg 36%
Saturated fat 6.957g 0.114g 31%
Folate 97µg 216µg 30%
Fiber 11.8g 18.3g 26%
Magnesium 351mg 267mg 20%
Vitamin B3 4.515mg 1.447mg 19%
Vitamin B5 0.05mg 0.906mg 17%
Potassium 468mg 983mg 15%
Protein 17.73g 25.21g 15%
Calories 573kcal 341kcal 12%
Carbs 23.45g 58.99g 12%
Choline 25.6mg 5%
Vitamin E 0.25mg 2%
Vitamin B2 0.247mg 0.254mg 1%
Sodium 11mg 38mg 1%
Net carbs 11.65g 40.69g N/A
Sugar 0.3g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.388mg 0.263mg 0%
Threonine 0.736mg 0.875mg 0%
Isoleucine 0.763mg 1.287mg 0%
Leucine 1.358mg 2.089mg 0%
Lysine 0.569mg 1.674mg 0%
Methionine 0.586mg 0.367mg 0%
Phenylalanine 0.94mg 1.473mg 0%
Valine 0.99mg 1.416mg 0%
Histidine 0.522mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +2928.7%
Contains more OtherOther +32.7%
Contains more ProteinProtein +42.2%
Contains more CarbsCarbs +151.6%
Contains more WaterWater +130.3%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +21969.4%
Contains more Poly. FatPolyunsaturated fat +1933%
Contains less Sat. FatSaturated fat -98.4%

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/174259/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.