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  6. Sesame vs. Mung bean

Sesame vs. Mung bean — In-Depth Nutrition Comparison

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Summary of differences between Sesame and Mung bean

  • Sesame has more Copper, Iron, Calcium, Manganese, Selenium, Zinc, Magnesium, and Phosphorus, while Mung bean has more Folate, and Vitamin B5.
  • Sesame covers your daily need of Copper 349% more than Mung bean.
  • Sesame contains 7 times more Calcium than Mung bean. While Sesame contains 975mg of Calcium, Mung bean contains only 132mg.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Mung beans, mature seeds, raw.

Infographic

Sesame vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +638.6%
Contains more IronIron +115.9%
Contains more CopperCopper +333.8%
Contains more ZincZinc +189.2%
Contains more PhosphorusPhosphorus +71.4%
Contains less SodiumSodium -26.7%
Contains more ManganeseManganese +137.7%
Contains more SeleniumSelenium +319.5%
Contains more PotassiumPotassium +166.2%

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
3
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 16% 6.8% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin B1Vitamin B1 +27.4%
Contains more Vitamin B3Vitamin B3 +100.6%
Contains more Vitamin B6Vitamin B6 +106.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1166.7%
Contains more Vitamin E Vitamin E +104%
Contains more Vitamin B5Vitamin B5 +3720%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +544.3%
Contains more CholineCholine +282.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.233mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +4219.1%
Contains more OtherOther +34.3%
Contains more ProteinProtein +34.6%
Contains more CarbsCarbs +167%
Contains more WaterWater +93%

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
39% 18% 43%
Saturated Fat: Sat. Fat 0.348 g
Monounsaturated Fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated Fat +11551.6%
Contains more Poly. FatPolyunsaturated fat +5570.1%
Contains less Sat. FatSaturated Fat -95%

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 bean
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals 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 bean Opinion
Calories 573kcal 347kcal Sesame
Protein 17.73g 23.86g Mung bean
Fats 49.67g 1.15g Sesame
Vitamin C 0mg 4.8mg Mung bean
Net carbs 11.65g 46.32g Mung bean
Carbs 23.45g 62.62g Mung bean
Magnesium 351mg 189mg Sesame
Calcium 975mg 132mg Sesame
Potassium 468mg 1246mg Mung bean
Iron 14.55mg 6.74mg Sesame
Sugar 0.3g 6.6g Sesame
Fiber 11.8g 16.3g Mung bean
Copper 4.082mg 0.941mg Sesame
Zinc 7.75mg 2.68mg Sesame
Phosphorus 629mg 367mg Sesame
Sodium 11mg 15mg Sesame
Vitamin A 9IU 114IU Mung bean
Vitamin A RAE 0µg 6µg Mung bean
Vitamin E 0.25mg 0.51mg Mung bean
Manganese 2.46mg 1.035mg Sesame
Selenium 34.4µg 8.2µg Sesame
Vitamin B1 0.791mg 0.621mg Sesame
Vitamin B2 0.247mg 0.233mg Sesame
Vitamin B3 4.515mg 2.251mg Sesame
Vitamin B5 0.05mg 1.91mg Mung bean
Vitamin B6 0.79mg 0.382mg Sesame
Vitamin K 0µg 9µg Mung bean
Folate 97µg 625µg Mung bean
Choline 25.6mg 97.9mg Mung bean
Saturated Fat 6.957g 0.348g Mung bean
Monounsaturated Fat 18.759g 0.161g Sesame
Polyunsaturated fat 21.773g 0.384g Sesame
Tryptophan 0.388mg 0.26mg Sesame
Threonine 0.736mg 0.782mg Mung bean
Isoleucine 0.763mg 1.008mg Mung bean
Leucine 1.358mg 1.847mg Mung bean
Lysine 0.569mg 1.664mg Mung bean
Methionine 0.586mg 0.286mg Sesame
Phenylalanine 0.94mg 1.443mg Mung bean
Valine 0.99mg 1.237mg Mung bean
Histidine 0.522mg 0.695mg Mung bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Mung bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
79%
Mung bean
Minerals Daily Need Coverage Score
348%
Sesame
126%
Mung bean

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 6.609g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 31)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $2.5)
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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.