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Sesame vs. Chickpeas — In-Depth Nutrition Comparison

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Significant differences between Sesame and Chickpeas

  • The amount of Copper, Iron, Calcium, Magnesium, Phosphorus, Manganese, Zinc, Vitamin B1, Selenium, and Vitamin B6 in Sesame is higher than in Chickpeas.
  • Sesame covers your daily Copper needs 414% more than Chickpeas.
  • Chickpeas has 20 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Chickpeas has 49mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Sesame vs Chickpeas 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 Calcium +1889.8%
Contains more Iron +403.5%
Contains more Magnesium +631.3%
Contains more Phosphorus +274.4%
Contains more Potassium +60.8%
Contains more Zinc +406.5%
Contains more Copper +1059.7%
Contains more Manganese +138.8%
Contains more Selenium +829.7%
Contains less Sodium -36.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +1889.8%
Contains more Iron +403.5%
Contains more Magnesium +631.3%
Contains more Phosphorus +274.4%
Contains more Potassium +60.8%
Contains more Zinc +406.5%
Contains more Copper +1059.7%
Contains more Manganese +138.8%
Contains more Selenium +829.7%
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
4
:
Contains more Vitamin B1 +581.9%
Contains more Vitamin B2 +292.1%
Contains more Vitamin B3 +758.4%
Contains more Vitamin B6 +468.3%
Contains more Vitamin A +200%
Contains more Vitamin E +40%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +472%
Contains more Folate +77.3%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin B1 +581.9%
Contains more Vitamin B2 +292.1%
Contains more Vitamin B3 +758.4%
Contains more Vitamin B6 +468.3%
Contains more Vitamin A +200%
Contains more Vitamin E +40%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +472%
Contains more Folate +77.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +100.1%
Contains more Fats +1817.8%
Contains more Other +384.8%
Contains more Carbs +16.9%
Contains more Water +1183.8%
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
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Protein +100.1%
Contains more Fats +1817.8%
Contains more Other +384.8%
Contains more Carbs +16.9%
Contains more Water +1183.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3117.7%
Contains more Polyunsaturated fat +1783.5%
Contains less Saturated Fat -96.1%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +3117.7%
Contains more Polyunsaturated fat +1783.5%
Contains less Saturated Fat -96.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Chickpeas
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 Chickpeas Opinion
Net carbs 11.65g 19.82g Chickpeas
Protein 17.73g 8.86g Sesame
Fats 49.67g 2.59g Sesame
Carbs 23.45g 27.42g Chickpeas
Calories 573kcal 164kcal Sesame
Sugar 0.3g 4.8g Sesame
Fiber 11.8g 7.6g Sesame
Calcium 975mg 49mg Sesame
Iron 14.55mg 2.89mg Sesame
Magnesium 351mg 48mg Sesame
Phosphorus 629mg 168mg Sesame
Potassium 468mg 291mg Sesame
Sodium 11mg 7mg Chickpeas
Zinc 7.75mg 1.53mg Sesame
Copper 4.082mg 0.352mg Sesame
Manganese 2.46mg 1.03mg Sesame
Selenium 34.4µg 3.7µg Sesame
Vitamin A 9IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.25mg 0.35mg Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.791mg 0.116mg Sesame
Vitamin B2 0.247mg 0.063mg Sesame
Vitamin B3 4.515mg 0.526mg Sesame
Vitamin B5 0.05mg 0.286mg Chickpeas
Vitamin B6 0.79mg 0.139mg Sesame
Folate 97µg 172µg Chickpeas
Vitamin K 0µg 4µg Chickpeas
Tryptophan 0.388mg 0.085mg Sesame
Threonine 0.736mg 0.329mg Sesame
Isoleucine 0.763mg 0.38mg Sesame
Leucine 1.358mg 0.631mg Sesame
Lysine 0.569mg 0.593mg Chickpeas
Methionine 0.586mg 0.116mg Sesame
Phenylalanine 0.94mg 0.475mg Sesame
Valine 0.99mg 0.372mg Sesame
Histidine 0.522mg 0.244mg Sesame
Saturated Fat 6.957g 0.269g Chickpeas
Monounsaturated Fat 18.759g 0.583g Sesame
Polyunsaturated fat 21.773g 1.156g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Chickpeas
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
21%
Chickpeas
Minerals Daily Need Coverage Score
348%
Sesame
57%
Chickpeas

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 - 4.5g)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 6.688g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 36)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $3)
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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.