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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
:
0
Refried beans
Refried beans
Contains more Calcium +3262.1%
Contains more Iron +910.4%
Contains more Magnesium +902.9%
Contains more Phosphorus +583.7%
Contains more Potassium +46.7%
Contains less Sodium -97%
Contains more Zinc +1236.2%
Contains more Copper +3064.3%
Contains more Manganese +751.2%
Contains more Selenium +493.1%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +3262.1%
Contains more Iron +910.4%
Contains more Magnesium +902.9%
Contains more Phosphorus +583.7%
Contains more Potassium +46.7%
Contains less Sodium -97%
Contains more Zinc +1236.2%
Contains more Copper +3064.3%
Contains more Manganese +751.2%
Contains more Selenium +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
:
3
Refried beans
Refried beans
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 +∞%
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%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Refried beans
Refried beans
Contains more Protein +256%
Contains more Fats +2371.1%
Contains more Carbs +73.1%
Contains more Other +160.8%
Contains more Water +1557.8%
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
Refried beans
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 Protein +256%
Contains more Fats +2371.1%
Contains more Carbs +73.1%
Contains more Other +160.8%
Contains more Water +1557.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +3021.3%
Contains more Polyunsaturated fat +3909.8%
Contains less Saturated Fat -90.9%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +3021.3%
Contains more Polyunsaturated fat +3909.8%
Contains less Saturated 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 Opinion
Net carbs 11.65g 9.85g Sesame
Protein 17.73g 4.98g Sesame
Fats 49.67g 2.01g Sesame
Carbs 23.45g 13.55g Sesame
Calories 573kcal 90kcal Sesame
Starch 7.43g Refried beans
Sugar 0.3g 0.54g Sesame
Fiber 11.8g 3.7g Sesame
Calcium 975mg 29mg Sesame
Iron 14.55mg 1.44mg Sesame
Magnesium 351mg 35mg Sesame
Phosphorus 629mg 92mg Sesame
Potassium 468mg 319mg Sesame
Sodium 11mg 370mg Sesame
Zinc 7.75mg 0.58mg Sesame
Copper 4.082mg 0.129mg Sesame
Manganese 2.46mg 0.289mg Sesame
Selenium 34.4µg 5.8µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.09mg Sesame
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.791mg 0.076mg Sesame
Vitamin B2 0.247mg 0.079mg Sesame
Vitamin B3 4.515mg 0.367mg Sesame
Vitamin B5 0.05mg 0.189mg Refried beans
Vitamin B6 0.79mg 0.103mg Sesame
Folate 97µg 11µg Sesame
Vitamin K 0µg 2.1µg Refried beans
Tryptophan 0.388mg 0.065mg Sesame
Threonine 0.736mg 0.231mg Sesame
Isoleucine 0.763mg 0.242mg Sesame
Leucine 1.358mg 0.438mg Sesame
Lysine 0.569mg 0.377mg Sesame
Methionine 0.586mg 0.083mg Sesame
Phenylalanine 0.94mg 0.297mg Sesame
Valine 0.99mg 0.287mg Sesame
Histidine 0.522mg 153mg Refried beans
Trans Fat 0.016g Sesame
Saturated Fat 6.957g 0.631g Refried beans
Monounsaturated Fat 18.759g 0.601g Sesame
Polyunsaturated fat 21.773g 0.543g Sesame
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Refried 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
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.