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  6. Sesame vs. French beans

Sesame vs. French beans — In-Depth Nutrition Comparison

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What are the main differences between sesame and french beans?

  • French beans has less copper, iron, calcium, manganese, phosphorus, magnesium, zinc, selenium, vitamin B1, and vitamin B6 than sesame.
  • Sesame's daily need coverage for copper is 441% higher.
  • Sesame has 35 times more Copper than french beans. Sesame has 4.082mg of Copper, while french beans has 0.115mg.

We used Seeds, sesame seeds, whole, dried and Beans, french, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Sesame vs French 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
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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more MagnesiumMagnesium +526.8%
Contains more CalciumCalcium +1447.6%
Contains more PotassiumPotassium +26.5%
Contains more IronIron +1247.2%
Contains more CopperCopper +3449.6%
Contains more ZincZinc +1110.9%
Contains more PhosphorusPhosphorus +516.7%
Contains more ManganeseManganese +544%
Contains more SeleniumSelenium +2766.7%
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
8
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% 0.54% 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 4% 0.18% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +508.5%
Contains more Vitamin B2Vitamin B2 +298.4%
Contains more Vitamin B3Vitamin B3 +726.9%
Contains more Vitamin B6Vitamin B6 +652.4%
Contains more FolateFolate +29.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +344%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more ProteinProtein +151.5%
Contains more FatsFats +6435.5%
Contains more OtherOther +178.8%
Contains more WaterWater +1319.4%
~equal in Carbs ~24.02g

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
14% 9% 77%
Saturated Fat: Sat. Fat 0.083 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated Fat +35975%
Contains more Poly. FatPolyunsaturated fat +4706.4%
Contains less Sat. FatSaturated Fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame French beans
Rich in minerals ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Sesame French beans Opinion
Calories 573kcal 129kcal Sesame
Protein 17.73g 7.05g Sesame
Fats 49.67g 0.76g Sesame
Vitamin C 0mg 1.2mg French beans
Net carbs 11.65g 14.62g French beans
Carbs 23.45g 24.02g French beans
Magnesium 351mg 56mg Sesame
Calcium 975mg 63mg Sesame
Potassium 468mg 370mg Sesame
Iron 14.55mg 1.08mg Sesame
Sugar 0.3g French beans
Fiber 11.8g 9.4g Sesame
Copper 4.082mg 0.115mg Sesame
Zinc 7.75mg 0.64mg Sesame
Phosphorus 629mg 102mg Sesame
Sodium 11mg 6mg French beans
Vitamin A 9IU 3IU Sesame
Vitamin E 0.25mg Sesame
Manganese 2.46mg 0.382mg Sesame
Selenium 34.4µg 1.2µg Sesame
Vitamin B1 0.791mg 0.13mg Sesame
Vitamin B2 0.247mg 0.062mg Sesame
Vitamin B3 4.515mg 0.546mg Sesame
Vitamin B5 0.05mg 0.222mg French beans
Vitamin B6 0.79mg 0.105mg Sesame
Folate 97µg 75µg Sesame
Choline 25.6mg Sesame
Saturated Fat 6.957g 0.083g French beans
Monounsaturated Fat 18.759g 0.052g Sesame
Polyunsaturated fat 21.773g 0.453g Sesame
Tryptophan 0.388mg 0.083mg Sesame
Threonine 0.736mg 0.297mg Sesame
Isoleucine 0.763mg 0.311mg Sesame
Leucine 1.358mg 0.563mg Sesame
Lysine 0.569mg 0.484mg Sesame
Methionine 0.586mg 0.106mg Sesame
Phenylalanine 0.94mg 0.381mg Sesame
Valine 0.99mg 0.369mg Sesame
Histidine 0.522mg 0.196mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame French beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Sesame
12%
French beans
Minerals Daily Need Coverage Score
348%
Sesame
29%
French beans

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
French beans
French beans is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
French beans
French beans contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 6.874g)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 20)
Which food is cheaper?
French beans
French beans is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.