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Sesame vs Refried beans - In-Depth Nutrition Comparison

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What are the main differences between Sesame and Refried beans?

  • Refried beans have less Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Zinc, Vitamin B1, Vitamin B6, and Selenium than Sesame.
  • Sesame's daily need coverage for Copper is 439% higher.
  • Sesame has 34 times more Calcium than Refried beans. Sesame has 975mg of Calcium, while Refried beans have 29mg.

We used Seeds, sesame seeds, whole, dried and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

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Sesame vs Refried beans infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +910.4%
Contains more Calcium +3262.1%
Contains more Potassium +46.7%
Contains more Magnesium +902.9%
Contains more Copper +3064.3%
Contains more Zinc +1236.2%
Contains more Phosphorus +583.7%
Contains less Sodium -97%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +910.4%
Contains more Calcium +3262.1%
Contains more Potassium +46.7%
Contains more Magnesium +902.9%
Contains more Copper +3064.3%
Contains more Zinc +1236.2%
Contains more Phosphorus +583.7%
Contains less Sodium -97%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +177.8%
Contains more Vitamin B1 +940.8%
Contains more Vitamin B2 +212.7%
Contains more Vitamin B3 +1130.2%
Contains more Vitamin B6 +667%
Contains more Folate +781.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +278%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +177.8%
Contains more Vitamin B1 +940.8%
Contains more Vitamin B2 +212.7%
Contains more Vitamin B3 +1130.2%
Contains more Vitamin B6 +667%
Contains more Folate +781.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +278%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
10
Refried beans
Mineral Summary Score
372
Sesame
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
30%
Refried beans
Carbohydrates
23%
Sesame
14%
Refried beans
Fats
229%
Sesame
9%
Refried beans

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Refried beans
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 359mg)
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 Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 6.326g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 38)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sesame Refried beans Opinion
Calories 573 90 Sesame
Protein 17.73 4.98 Sesame
Fats 49.67 2.01 Sesame
Vitamin C 0 6 Refried beans
Carbs 23.45 13.55 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 1.44 Sesame
Calcium 975 29 Sesame
Potassium 468 319 Sesame
Magnesium 351 35 Sesame
Sugar 0.3 0.54 Sesame
Fiber 11.8 3.7 Sesame
Copper 4.082 0.129 Sesame
Zinc 7.75 0.58 Sesame
Starch 7.43 Refried beans
Phosphorus 629 92 Sesame
Sodium 11 370 Sesame
Vitamin A 9 0 Sesame
Vitamin E 0.25 0.09 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.076 Sesame
Vitamin B2 0.247 0.079 Sesame
Vitamin B3 4.515 0.367 Sesame
Vitamin B5 0.05 0.189 Refried beans
Vitamin B6 0.79 0.103 Sesame
Vitamin B12 0 0
Vitamin K 0 2.1 Refried beans
Folate 97 11 Sesame
Trans Fat 0.016 Sesame
Saturated Fat 6.957 0.631 Refried beans
Monounsaturated Fat 18.759 0.601 Sesame
Polyunsaturated fat 21.773 0.543 Sesame
Tryptophan 0.388 0.065 Sesame
Threonine 0.736 0.231 Sesame
Isoleucine 0.763 0.242 Sesame
Leucine 1.358 0.438 Sesame
Lysine 0.569 0.377 Sesame
Methionine 0.586 0.083 Sesame
Phenylalanine 0.94 0.297 Sesame
Valine 0.99 0.287 Sesame
Histidine 0.522 153 Refried beans
Fructose 0 Refried beans

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.