Sesame vs. Soybean raw — In-Depth Nutrition Comparison
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Differences between Sesame and Soybean raw
- Sesame has more Copper, Calcium, Vitamin B6, Selenium, and Zinc, while Soybean raw has more Folate, Vitamin B2, Vitamin K, and Potassium.
- Sesame's daily need coverage for Copper is 269% higher.
- Soybean raw contains 4 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Soybean raw contains 277mg.
- The amount of Saturated Fat in Soybean raw is lower.
The food types used in this comparison are Seeds, sesame seeds, whole, dried and Soybeans, mature seeds, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +25.4% |
| Contains more CalciumCalcium | +252% |
| Contains more CopperCopper | +146.2% |
| Contains more ZincZinc | +58.5% |
| Contains more SeleniumSelenium | +93.3% |
| Contains more PotassiumPotassium | +284% |
| Contains more PhosphorusPhosphorus | +11.9% |
| Contains less SodiumSodium | -81.8% |
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.
| Contains more Vitamin B3Vitamin B3 | +178.2% |
| Contains more Vitamin B6Vitamin B6 | +109.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +144.4% |
| Contains more Vitamin E Vitamin E | +240% |
| Contains more Vitamin B1Vitamin B1 | +10.5% |
| Contains more Vitamin B2Vitamin B2 | +252.2% |
| Contains more Vitamin B5Vitamin B5 | +1486% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +286.6% |
| Contains more CholineCholine | +352.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more FatsFats | +149.1% |
| Contains more ProteinProtein | +105.8% |
| Contains more CarbsCarbs | +28.6% |
| Contains more WaterWater | +82.1% |
~equal in
Other
~4.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
6.957 g
Monounsaturated Fat:
Mono. Fat
18.759 g
Polyunsaturated fat:
Poly. Fat
21.773 g
Saturated Fat:
Sat. Fat
2.884 g
Monounsaturated Fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Mono. FatMonounsaturated Fat | +326% |
| Contains more Poly. FatPolyunsaturated fat | +93.5% |
| Contains less Sat. FatSaturated Fat | -58.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 573kcal | 446kcal |
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| Protein | 17.73g | 36.49g |
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| Fats | 49.67g | 19.94g |
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| Vitamin C | 0mg | 6mg |
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| Net carbs | 11.65g | 20.86g |
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| Carbs | 23.45g | 30.16g |
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| Magnesium | 351mg | 280mg |
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| Calcium | 975mg | 277mg |
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| Potassium | 468mg | 1797mg |
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| Iron | 14.55mg | 15.7mg |
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| Sugar | 0.3g | 7.33g |
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| Fiber | 11.8g | 9.3g |
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| Copper | 4.082mg | 1.658mg |
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| Zinc | 7.75mg | 4.89mg |
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| Phosphorus | 629mg | 704mg |
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| Sodium | 11mg | 2mg |
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| Vitamin A | 9IU | 22IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.25mg | 0.85mg |
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| Manganese | 2.46mg | 2.517mg |
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| Selenium | 34.4µg | 17.8µg |
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| Vitamin B1 | 0.791mg | 0.874mg |
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| Vitamin B2 | 0.247mg | 0.87mg |
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| Vitamin B3 | 4.515mg | 1.623mg |
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| Vitamin B5 | 0.05mg | 0.793mg |
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| Vitamin B6 | 0.79mg | 0.377mg |
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| Vitamin K | 0µg | 47µg |
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| Folate | 97µg | 375µg |
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| Choline | 25.6mg | 115.9mg |
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| Saturated Fat | 6.957g | 2.884g |
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| Monounsaturated Fat | 18.759g | 4.404g |
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| Polyunsaturated fat | 21.773g | 11.255g |
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| Tryptophan | 0.388mg | 0.591mg |
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| Threonine | 0.736mg | 1.766mg |
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| Isoleucine | 0.763mg | 1.971mg |
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| Leucine | 1.358mg | 3.309mg |
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| Lysine | 0.569mg | 2.706mg |
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| Methionine | 0.586mg | 0.547mg |
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| Phenylalanine | 0.94mg | 2.122mg |
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| Valine | 0.99mg | 2.029mg |
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| Histidine | 0.522mg | 1.097mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
83%
Minerals Daily Need Coverage Score
348%
244%
Comparison summary
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Soybean raw is lower in Saturated Fat (difference - 4.073g)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 14)
Which food is cheaper?
Soybean raw is cheaper (difference - $0.6)
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 7.03g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.