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Sesame vs Soybean - In-Depth Nutrition Comparison

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Differences between Sesame and Soybean

  • Sesame has more Copper, Calcium, Vitamin B6, Selenium, and Zinc, while Soybean has more Folate, Vitamin B2, Vitamin K, and Potassium.
  • Sesame's daily need coverage for Copper is 269% higher.
  • Soybean contains 4 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Soybean contains 277mg.
  • The amount of Saturated Fat in Soybean is lower.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Soybeans, mature seeds, raw.

Infographic

Sesame vs Soybean 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
Sesame
4
:
Contains more Calcium +252%
Contains more Magnesium +25.4%
Contains more Copper +146.2%
Contains more Zinc +58.5%
Contains more Potassium +284%
Contains more Phosphorus +11.9%
Contains less Sodium -81.8%
Equal in Iron - 15.7
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Contains more Calcium +252%
Contains more Magnesium +25.4%
Contains more Copper +146.2%
Contains more Zinc +58.5%
Contains more Potassium +284%
Contains more Phosphorus +11.9%
Contains less Sodium -81.8%
Equal in Iron - 15.7

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
2
:
Contains more Vitamin B3 +178.2%
Contains more Vitamin B6 +109.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +144.4%
Contains more Vitamin E +240%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B2 +252.2%
Contains more Vitamin B5 +1486%
Contains more Vitamin K +∞%
Contains more Folate +286.6%
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% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Contains more Vitamin B3 +178.2%
Contains more Vitamin B6 +109.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +144.4%
Contains more Vitamin E +240%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B2 +252.2%
Contains more Vitamin B5 +1486%
Contains more Vitamin K +∞%
Contains more Folate +286.6%

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
85
Soybean
Mineral Summary Score
372
Sesame
252
Soybean

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
219%
Soybean
Carbohydrates
23%
Sesame
30%
Soybean
Fats
229%
Sesame
92%
Soybean

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 Soybean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Soybean
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 contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 4.073g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 14)
Which food is cheaper?
Soybean
Soybean is cheaper (difference - $0.6)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 7.03g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Sesame Soybean Opinion
Calories 573 446 Sesame
Protein 17.73 36.49 Soybean
Fats 49.67 19.94 Sesame
Vitamin C 0 6 Soybean
Carbs 23.45 30.16 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 15.7 Soybean
Calcium 975 277 Sesame
Potassium 468 1797 Soybean
Magnesium 351 280 Sesame
Sugar 0.3 7.33 Sesame
Fiber 11.8 9.3 Sesame
Copper 4.082 1.658 Sesame
Zinc 7.75 4.89 Sesame
Starch
Phosphorus 629 704 Soybean
Sodium 11 2 Soybean
Vitamin A 9 22 Soybean
Vitamin E 0.25 0.85 Soybean
Vitamin D 0 0
Vitamin B1 0.791 0.874 Soybean
Vitamin B2 0.247 0.87 Soybean
Vitamin B3 4.515 1.623 Sesame
Vitamin B5 0.05 0.793 Soybean
Vitamin B6 0.79 0.377 Sesame
Vitamin B12 0 0
Vitamin K 0 47 Soybean
Folate 97 375 Soybean
Trans Fat 0 Sesame
Saturated Fat 6.957 2.884 Soybean
Monounsaturated Fat 18.759 4.404 Sesame
Polyunsaturated fat 21.773 11.255 Sesame
Tryptophan 0.388 0.591 Soybean
Threonine 0.736 1.766 Soybean
Isoleucine 0.763 1.971 Soybean
Leucine 1.358 3.309 Soybean
Lysine 0.569 2.706 Soybean
Methionine 0.586 0.547 Sesame
Phenylalanine 0.94 2.122 Soybean
Valine 0.99 2.029 Soybean
Histidine 0.522 1.097 Soybean
Fructose

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.