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  6. Sesame vs. Fava beans

Sesame vs. Fava beans — In-Depth Nutrition Comparison

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What are the main differences between Sesame and Fava beans?

  • Fava beans has less Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Vitamin B1, Selenium, and Vitamin B6 than Sesame.
  • Sesame's daily need coverage for Copper is 425% higher.
  • Sesame has 27 times more Calcium than Fava beans. Sesame has 975mg of Calcium, while Fava beans has 36mg.

We used Seeds, sesame seeds, whole, dried and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Sesame vs Fava beans 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
Fava beans
Fava beans
Contains more Calcium +2608.3%
Contains more Iron +870%
Contains more Magnesium +716.3%
Contains more Phosphorus +403.2%
Contains more Potassium +74.6%
Contains more Zinc +667.3%
Contains more Copper +1476.1%
Contains more Manganese +484.3%
Contains more Selenium +1223.1%
Contains less Sodium -54.5%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Fava beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 57% 31% 54% 24% 1% 28% 87% 55% 15%
Contains more Calcium +2608.3%
Contains more Iron +870%
Contains more Magnesium +716.3%
Contains more Phosphorus +403.2%
Contains more Potassium +74.6%
Contains more Zinc +667.3%
Contains more Copper +1476.1%
Contains more Manganese +484.3%
Contains more Selenium +1223.1%
Contains less Sodium -54.5%

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
5
:
5
Fava beans
Fava beans
Contains more Vitamin E +1150%
Contains more Vitamin B1 +715.5%
Contains more Vitamin B2 +177.5%
Contains more Vitamin B3 +535%
Contains more Vitamin B6 +997.2%
Contains more Vitamin A +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +214%
Contains more Vitamin K +∞%
Equal in Folate - 104
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%
Fava beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 1% 25% 21% 14% 10% 17% 78% 0% 8%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +715.5%
Contains more Vitamin B2 +177.5%
Contains more Vitamin B3 +535%
Contains more Vitamin B6 +997.2%
Contains more Vitamin A +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +214%
Contains more Vitamin K +∞%
Equal in Folate - 104

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Fava beans
Fava beans
Contains more Protein +133.3%
Contains more Fats +12317.5%
Contains more Carbs +19.3%
Contains more Other +450.6%
Contains more Water +1425.4%
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
Fava beans
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more Protein +133.3%
Contains more Fats +12317.5%
Contains more Carbs +19.3%
Contains more Other +450.6%
Contains more Water +1425.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Fava beans
Fava beans
Contains more Monounsaturated Fat +23645.6%
Contains more Polyunsaturated fat +13176.2%
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
Fava beans
21% 26% 53%
Saturated Fat: 0.066 g
Monounsaturated Fat: 0.079 g
Polyunsaturated fat: 0.164 g
Contains more Monounsaturated Fat +23645.6%
Contains more Polyunsaturated fat +13176.2%
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 Fava beans
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 Fava beans Opinion
Net carbs 11.65g 14.25g Fava beans
Protein 17.73g 7.6g Sesame
Fats 49.67g 0.4g Sesame
Carbs 23.45g 19.65g Sesame
Calories 573kcal 110kcal Sesame
Sugar 0.3g 1.82g Sesame
Fiber 11.8g 5.4g Sesame
Calcium 975mg 36mg Sesame
Iron 14.55mg 1.5mg Sesame
Magnesium 351mg 43mg Sesame
Phosphorus 629mg 125mg Sesame
Potassium 468mg 268mg Sesame
Sodium 11mg 5mg Fava beans
Zinc 7.75mg 1.01mg Sesame
Copper 4.082mg 0.259mg Sesame
Manganese 2.46mg 0.421mg Sesame
Selenium 34.4µg 2.6µg Sesame
Vitamin A 9IU 15IU Fava beans
Vitamin A RAE 0µg 1µg Fava beans
Vitamin E 0.25mg 0.02mg Sesame
Vitamin C 0mg 0.3mg Fava beans
Vitamin B1 0.791mg 0.097mg Sesame
Vitamin B2 0.247mg 0.089mg Sesame
Vitamin B3 4.515mg 0.711mg Sesame
Vitamin B5 0.05mg 0.157mg Fava beans
Vitamin B6 0.79mg 0.072mg Sesame
Folate 97µg 104µg Fava beans
Vitamin K 0µg 2.9µg Fava beans
Tryptophan 0.388mg 0.072mg Sesame
Threonine 0.736mg 0.27mg Sesame
Isoleucine 0.763mg 0.306mg Sesame
Leucine 1.358mg 0.572mg Sesame
Lysine 0.569mg 0.486mg Sesame
Methionine 0.586mg 0.062mg Sesame
Phenylalanine 0.94mg 0.321mg Sesame
Valine 0.99mg 0.338mg Sesame
Histidine 0.522mg 0.193mg Sesame
Saturated Fat 6.957g 0.066g Fava beans
Monounsaturated Fat 18.759g 0.079g Sesame
Polyunsaturated fat 21.773g 0.164g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Fava beans
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
14%
Fava beans
Minerals Daily Need Coverage Score
348%
Sesame
36%
Fava beans

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 - 1.52g)
Which food contains less Sodium?
Fava beans
Fava beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Fava beans
Fava beans is lower in Saturated Fat (difference - 6.891g)
Which food is lower in glycemic index?
Fava beans
Fava beans is lower in glycemic index (difference - 79)
Which food is cheaper?
Fava beans
Fava beans is cheaper (difference - $4)
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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.