Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sesame
  5. Compare
  6. Sesame vs. Soup beans

Sesame vs. Soup beans — In-Depth Nutrition Comparison

Compare

Significant differences between sesame and soup beans

  • The amount of copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, and selenium in sesame is higher than in soup beans.
  • Sesame covers your daily copper needs 436% more than soup beans.
  • Soup beans have 30 times less calcium than sesame. Sesame has 975mg of calcium, while soup beans have 32mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Sesame vs Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +1747.4%
Contains more CalciumCalcium +2946.9%
Contains more PotassiumPotassium +167.4%
Contains more IronIron +994%
Contains more CopperCopper +2451.3%
Contains more ZincZinc +1661.4%
Contains more PhosphorusPhosphorus +966.1%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +748.3%
Contains more SeleniumSelenium +398.6%

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
8
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1218.3%
Contains more Vitamin B2Vitamin B2 +311.7%
Contains more Vitamin B3Vitamin B3 +545%
Contains more Vitamin B5Vitamin B5 +25%
Contains more Vitamin B6Vitamin B6 +1480%
Contains more FolateFolate +708.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Soup beans DV% diff.
Copper 4.082mg 0.16mg 436%
Iron 14.55mg 1.33mg 165%
Polyunsaturated fat 21.773g 0.39g 143%
Calcium 975mg 32mg 94%
Manganese 2.46mg 0.29mg 94%
Phosphorus 629mg 59mg 81%
Magnesium 351mg 19mg 79%
Fats 49.67g 3.5g 71%
Zinc 7.75mg 0.44mg 66%
Vitamin B1 0.791mg 0.06mg 61%
Vitamin B6 0.79mg 0.05mg 57%
Selenium 34.4µg 6.9µg 50%
Monounsaturated fat 18.759g 1.58g 43%
Fiber 11.8g 4.6g 29%
Saturated fat 6.957g 1.37g 25%
Protein 17.73g 5.19g 25%
Vitamin B3 4.515mg 0.7mg 24%
Calories 573kcal 95kcal 24%
Folate 97µg 12µg 21%
Sodium 11mg 400mg 17%
Vitamin B2 0.247mg 0.06mg 14%
Potassium 468mg 175mg 9%
Vitamin A 0µg 81µg 9%
Choline 25.6mg 5%
Carbs 23.45g 11.16g 4%
Cholesterol 0mg 9mg 3%
Vitamin C 0mg 1.8mg 2%
Vitamin E 0.25mg 2%
Vitamin B12 0µg 0.03µg 1%
Net carbs 11.65g 6.56g N/A
Sugar 0.3g N/A
Vitamin B5 0.05mg 0.04mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

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% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +241.6%
Contains more FatsFats +1319.1%
Contains more CarbsCarbs +110.1%
Contains more OtherOther +193.4%
Contains more WaterWater +1576.5%

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains more Mono. FatMonounsaturated fat +1087.3%
Contains more Poly. FatPolyunsaturated fat +5482.8%
Contains less Sat. FatSaturated fat -80.3%

People also compare

Sesame
Sesame vs Chia seeds
Chia seeds
Sesame
Sesame vs Safflower
Safflower
Sesame
Sesame vs Sunflower seeds
Sunflower seeds
Soup beans
Soup beans vs Lentil soup
Lentil soup
Soup beans
Soup beans vs Broth
Broth
Soup beans
Soup beans vs Fish soup
Fish soup

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.