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  6. Sesame vs. Mung beans

Sesame vs. Mung beans — In-Depth Nutrition Comparison

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The main differences between Sesame and Mung beans

  • Mung beans contain less Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Zinc, Selenium, Vitamin B6, and Vitamin B1 than Sesame.
  • Daily need coverage for Copper from Sesame is 436% higher.
  • Mung beans have 36 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Mung beans have 27mg.

Food types used in this article are Seeds, sesame seeds, whole, dried and Mung beans, mature seeds, cooked, boiled, without salt.

Infographic

Sesame vs Mung 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
Mung beans
Mung beans
Contains more Calcium +3511.1%
Contains more Iron +939.3%
Contains more Magnesium +631.3%
Contains more Phosphorus +535.4%
Contains more Potassium +75.9%
Contains more Zinc +822.6%
Contains more Copper +2516.7%
Contains more Manganese +725.5%
Contains more Selenium +1276%
Contains less Sodium -81.8%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Mung beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 53% 35% 43% 24% 1% 23% 53% 39% 14%
Contains more Calcium +3511.1%
Contains more Iron +939.3%
Contains more Magnesium +631.3%
Contains more Phosphorus +535.4%
Contains more Potassium +75.9%
Contains more Zinc +822.6%
Contains more Copper +2516.7%
Contains more Manganese +725.5%
Contains more Selenium +1276%
Contains less Sodium -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
5
:
5
Mung beans
Mung beans
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +382.3%
Contains more Vitamin B2 +304.9%
Contains more Vitamin B3 +682.5%
Contains more Vitamin B6 +1079.1%
Contains more Vitamin A +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +720%
Contains more Folate +63.9%
Contains more Vitamin K +∞%
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%
Mung beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 41% 15% 11% 25% 16% 120% 0% 7%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +382.3%
Contains more Vitamin B2 +304.9%
Contains more Vitamin B3 +682.5%
Contains more Vitamin B6 +1079.1%
Contains more Vitamin A +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +720%
Contains more Folate +63.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Mung beans
Mung beans
Contains more Protein +152.6%
Contains more Fats +12971.1%
Contains more Carbs +22.5%
Contains more Other +464.6%
Contains more Water +1449.3%
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
Mung beans
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
Contains more Protein +152.6%
Contains more Fats +12971.1%
Contains more Carbs +22.5%
Contains more Other +464.6%
Contains more Water +1449.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Mung beans
Mung beans
Contains more Monounsaturated Fat +34638.9%
Contains more Polyunsaturated fat +16910.2%
Contains less Saturated Fat -98.3%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Mung beans
39% 18% 43%
Saturated Fat: 0.116 g
Monounsaturated Fat: 0.054 g
Polyunsaturated fat: 0.128 g
Contains more Monounsaturated Fat +34638.9%
Contains more Polyunsaturated fat +16910.2%
Contains less Saturated Fat -98.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Mung 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 Mung beans Opinion
Net carbs 11.65g 11.55g Sesame
Protein 17.73g 7.02g Sesame
Fats 49.67g 0.38g Sesame
Carbs 23.45g 19.15g Sesame
Calories 573kcal 105kcal Sesame
Sugar 0.3g 2g Sesame
Fiber 11.8g 7.6g Sesame
Calcium 975mg 27mg Sesame
Iron 14.55mg 1.4mg Sesame
Magnesium 351mg 48mg Sesame
Phosphorus 629mg 99mg Sesame
Potassium 468mg 266mg Sesame
Sodium 11mg 2mg Mung beans
Zinc 7.75mg 0.84mg Sesame
Copper 4.082mg 0.156mg Sesame
Manganese 2.46mg 0.298mg Sesame
Selenium 34.4µg 2.5µg Sesame
Vitamin A 9IU 24IU Mung beans
Vitamin A RAE 0µg 1µg Mung beans
Vitamin E 0.25mg 0.15mg Sesame
Vitamin C 0mg 1mg Mung beans
Vitamin B1 0.791mg 0.164mg Sesame
Vitamin B2 0.247mg 0.061mg Sesame
Vitamin B3 4.515mg 0.577mg Sesame
Vitamin B5 0.05mg 0.41mg Mung beans
Vitamin B6 0.79mg 0.067mg Sesame
Folate 97µg 159µg Mung beans
Vitamin K 0µg 2.7µg Mung beans
Tryptophan 0.388mg 0.076mg Sesame
Threonine 0.736mg 0.23mg Sesame
Isoleucine 0.763mg 0.297mg Sesame
Leucine 1.358mg 0.544mg Sesame
Lysine 0.569mg 0.49mg Sesame
Methionine 0.586mg 0.084mg Sesame
Phenylalanine 0.94mg 0.425mg Sesame
Valine 0.99mg 0.364mg Sesame
Histidine 0.522mg 0.205mg Sesame
Saturated Fat 6.957g 0.116g Mung beans
Monounsaturated Fat 18.759g 0.054g Sesame
Polyunsaturated fat 21.773g 0.128g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Mung 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
20%
Mung beans
Minerals Daily Need Coverage Score
348%
Sesame
29%
Mung 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 - 1.7g)
Which food contains less Sodium?
Mung beans
Mung beans contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Mung beans
Mung beans is lower in Saturated Fat (difference - 6.841g)
Which food is lower in glycemic index?
Mung beans
Mung beans is lower in glycemic index (difference - 42)
Which food is cheaper?
Mung beans
Mung 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. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.