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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 Zinc +58.5%
Contains more Copper +146.2%
Contains more Phosphorus +11.9%
Contains more Potassium +284%
Contains less Sodium -81.8%
Equal in Iron - 15.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Calcium +252%
Contains more Magnesium +25.4%
Contains more Zinc +58.5%
Contains more Copper +146.2%
Contains more Phosphorus +11.9%
Contains more Potassium +284%
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 A +144.4%
Contains more Vitamin E +240%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B2 +252.2%
Contains more Vitamin B5 +1486%
Contains more Folate +286.6%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin B3 +178.2%
Contains more Vitamin B6 +109.5%
Contains more Vitamin A +144.4%
Contains more Vitamin E +240%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B2 +252.2%
Contains more Vitamin B5 +1486%
Contains more Folate +286.6%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Sesame Soybean Opinion
Net carbs 11.65g 20.86g Soybean
Protein 17.73g 36.49g Soybean
Fats 49.67g 19.94g Sesame
Carbs 23.45g 30.16g Soybean
Calories 573kcal 446kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g 7.33g Sesame
Fiber 11.8g 9.3g Sesame
Calcium 975mg 277mg Sesame
Iron 14.55mg 15.7mg Soybean
Magnesium 351mg 280mg Sesame
Phosphorus 629mg 704mg Soybean
Potassium 468mg 1797mg Soybean
Sodium 11mg 2mg Soybean
Zinc 7.75mg 4.89mg Sesame
Copper 4.082mg 1.658mg Sesame
Vitamin A 9IU 22IU Soybean
Vitamin E 0.25mg 0.85mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Soybean
Vitamin B1 0.791mg 0.874mg Soybean
Vitamin B2 0.247mg 0.87mg Soybean
Vitamin B3 4.515mg 1.623mg Sesame
Vitamin B5 0.05mg 0.793mg Soybean
Vitamin B6 0.79mg 0.377mg Sesame
Folate 97µg 375µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 0µg 47µg Soybean
Tryptophan 0.388mg 0.591mg Soybean
Threonine 0.736mg 1.766mg Soybean
Isoleucine 0.763mg 1.971mg Soybean
Leucine 1.358mg 3.309mg Soybean
Lysine 0.569mg 2.706mg Soybean
Methionine 0.586mg 0.547mg Sesame
Phenylalanine 0.94mg 2.122mg Soybean
Valine 0.99mg 2.029mg Soybean
Histidine 0.522mg 1.097mg Soybean
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 2.884g Soybean
Monounsaturated Fat 18.759g 4.404g Sesame
Polyunsaturated fat 21.773g 11.255g Sesame

Which food is preferable for your diet?

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

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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

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.

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.