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  6. Sesame vs. Refried beans

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.

Infographic

Sesame vs Refried 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
10
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +902.9%
Contains more CalciumCalcium +3262.1%
Contains more PotassiumPotassium +46.7%
Contains more IronIron +910.4%
Contains more CopperCopper +3064.3%
Contains more ZincZinc +1236.2%
Contains more PhosphorusPhosphorus +583.7%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +751.2%
Contains more SeleniumSelenium +493.1%

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% 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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin EVitamin E +177.8%
Contains more Vitamin B1Vitamin B1 +940.8%
Contains more Vitamin B2Vitamin B2 +212.7%
Contains more Vitamin B3Vitamin B3 +1130.2%
Contains more Vitamin B6Vitamin B6 +667%
Contains more FolateFolate +781.8%
Contains more CholineCholine +20.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +278%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +256%
Contains more FatsFats +2371.1%
Contains more CarbsCarbs +73.1%
Contains more OtherOther +160.8%
Contains more WaterWater +1557.8%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +3021.3%
Contains more Poly. FatPolyunsaturated fat +3909.8%
Contains less Sat. FatSaturated fat -90.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Sesame Refried beans DV% diff.
Copper 4.082mg 0.129mg 439%
Iron 14.55mg 1.44mg 164%
Polyunsaturated fat 21.773g 0.543g 142%
Calcium 975mg 29mg 95%
Manganese 2.46mg 0.289mg 94%
Phosphorus 629mg 92mg 77%
Magnesium 351mg 35mg 75%
Fats 49.67g 2.01g 73%
Zinc 7.75mg 0.58mg 65%
Vitamin B1 0.791mg 0.076mg 60%
Vitamin B6 0.79mg 0.103mg 53%
Selenium 34.4µg 5.8µg 52%
Monounsaturated fat 18.759g 0.601g 45%
Fiber 11.8g 3.7g 32%
Saturated fat 6.957g 0.631g 29%
Protein 17.73g 4.98g 26%
Vitamin B3 4.515mg 0.367mg 26%
Calories 573kcal 90kcal 24%
Folate 97µg 11µg 22%
Histidine 0.522mg 153mg 22%
Sodium 11mg 370mg 16%
Vitamin B2 0.247mg 0.079mg 13%
Vitamin C 0mg 6mg 7%
Potassium 468mg 319mg 4%
Carbs 23.45g 13.55g 3%
Starch 7.43g 3%
Vitamin B5 0.05mg 0.189mg 3%
Vitamin K 0µg 2.1µg 2%
Vitamin E 0.25mg 0.09mg 1%
Choline 25.6mg 21.2mg 1%
Net carbs 11.65g 9.85g N/A
Sugar 0.3g 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.388mg 0.065mg 0%
Threonine 0.736mg 0.231mg 0%
Isoleucine 0.763mg 0.242mg 0%
Leucine 1.358mg 0.438mg 0%
Lysine 0.569mg 0.377mg 0%
Methionine 0.586mg 0.083mg 0%
Phenylalanine 0.94mg 0.297mg 0%
Valine 0.99mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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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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
10%
Refried beans
Minerals Daily Need Coverage Score
348%
Sesame
33%
Refried beans

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)

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. 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.