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  6. Sesame vs. Great northern beans

Sesame vs. Great northern beans — In-Depth Nutrition Comparison

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How are sesame and great northern beans different?

  • Sesame is higher than great northern beans in copper, iron, calcium, manganese, magnesium, phosphorus, zinc, selenium, vitamin B1, and vitamin B6.
  • Sesame covers your daily need for copper, 426% more than great northern beans.
  • Sesame contains 14 times more calcium than great northern beans. Sesame contains 975mg of calcium, while great northern beans contains 68mg.

Seeds, sesame seeds, whole, dried and Beans, great northern, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Sesame vs Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more MagnesiumMagnesium +602%
Contains more CalciumCalcium +1333.8%
Contains more PotassiumPotassium +19.7%
Contains more IronIron +583.1%
Contains more CopperCopper +1552.6%
Contains more ZincZinc +780.7%
Contains more PhosphorusPhosphorus +281.2%
Contains more ManganeseManganese +374.9%
Contains more SeleniumSelenium +739%
Contains less SodiumSodium -81.8%

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
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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +400.6%
Contains more Vitamin B2Vitamin B2 +318.6%
Contains more Vitamin B3Vitamin B3 +563%
Contains more Vitamin B6Vitamin B6 +575.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +432%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~102µg

All nutrients comparison - raw data values

Nutrient Sesame Great northern beans DV% diff.
Copper 4.082mg 0.247mg 426%
Iron 14.55mg 2.13mg 155%
Polyunsaturated fat 21.773g 0.187g 144%
Calcium 975mg 68mg 91%
Manganese 2.46mg 0.518mg 84%
Fats 49.67g 0.45g 76%
Magnesium 351mg 50mg 72%
Phosphorus 629mg 165mg 66%
Zinc 7.75mg 0.88mg 62%
Selenium 34.4µg 4.1µg 55%
Vitamin B1 0.791mg 0.158mg 53%
Vitamin B6 0.79mg 0.117mg 52%
Monounsaturated fat 18.759g 0.021g 47%
Saturated fat 6.957g 0.14g 31%
Vitamin B3 4.515mg 0.681mg 24%
Calories 573kcal 118kcal 23%
Fiber 11.8g 7g 19%
Protein 17.73g 8.33g 19%
Vitamin B2 0.247mg 0.059mg 14%
Choline 25.6mg 5%
Vitamin B5 0.05mg 0.266mg 4%
Vitamin E 0.25mg 2%
Potassium 468mg 391mg 2%
Carbs 23.45g 21.09g 1%
Vitamin C 0mg 1.3mg 1%
Folate 97µg 102µg 1%
Net carbs 11.65g 14.09g N/A
Sugar 0.3g N/A
Sodium 11mg 2mg 0%
Tryptophan 0.388mg 0.099mg 0%
Threonine 0.736mg 0.351mg 0%
Isoleucine 0.763mg 0.368mg 0%
Leucine 1.358mg 0.665mg 0%
Lysine 0.569mg 0.572mg 0%
Methionine 0.586mg 0.125mg 0%
Phenylalanine 0.94mg 0.451mg 0%
Valine 0.99mg 0.436mg 0%
Histidine 0.522mg 0.232mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more ProteinProtein +112.8%
Contains more FatsFats +10937.8%
Contains more CarbsCarbs +11.2%
Contains more OtherOther +294.7%
Contains more WaterWater +1371.2%

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +89228.6%
Contains more Poly. FatPolyunsaturated fat +11543.3%
Contains less Sat. FatSaturated fat -98%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.