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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 of 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
7
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 4.3% 0.06% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin AVitamin A +800%
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 D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~102µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Great northern 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 Great northern beans Opinion
Calories 573kcal 118kcal Sesame
Protein 17.73g 8.33g Sesame
Fats 49.67g 0.45g Sesame
Vitamin C 0mg 1.3mg Great northern beans
Net carbs 11.65g 14.09g Great northern beans
Carbs 23.45g 21.09g Sesame
Magnesium 351mg 50mg Sesame
Calcium 975mg 68mg Sesame
Potassium 468mg 391mg Sesame
Iron 14.55mg 2.13mg Sesame
Sugar 0.3g Great northern beans
Fiber 11.8g 7g Sesame
Copper 4.082mg 0.247mg Sesame
Zinc 7.75mg 0.88mg Sesame
Phosphorus 629mg 165mg Sesame
Sodium 11mg 2mg Great northern beans
Vitamin A 9IU 1IU Sesame
Vitamin E 0.25mg Sesame
Manganese 2.46mg 0.518mg Sesame
Selenium 34.4µg 4.1µg Sesame
Vitamin B1 0.791mg 0.158mg Sesame
Vitamin B2 0.247mg 0.059mg Sesame
Vitamin B3 4.515mg 0.681mg Sesame
Vitamin B5 0.05mg 0.266mg Great northern beans
Vitamin B6 0.79mg 0.117mg Sesame
Folate 97µg 102µg Great northern beans
Choline 25.6mg Sesame
Saturated Fat 6.957g 0.14g Great northern beans
Monounsaturated Fat 18.759g 0.021g Sesame
Polyunsaturated fat 21.773g 0.187g Sesame
Tryptophan 0.388mg 0.099mg Sesame
Threonine 0.736mg 0.351mg Sesame
Isoleucine 0.763mg 0.368mg Sesame
Leucine 1.358mg 0.665mg Sesame
Lysine 0.569mg 0.572mg Great northern beans
Methionine 0.586mg 0.125mg Sesame
Phenylalanine 0.94mg 0.451mg Sesame
Valine 0.99mg 0.436mg Sesame
Histidine 0.522mg 0.232mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Great northern 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
15%
Great northern beans
Minerals Daily Need Coverage Score
348%
Sesame
44%
Great northern 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?
Great northern beans
Great northern beans is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Great northern beans
Great northern beans contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Great northern beans
Great northern beans is lower in Saturated Fat (difference - 6.817g)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 0)
Which food is cheaper?
Great northern beans
Great northern 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. 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.