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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

Sesame vs Soybean raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
Sesame
4
:
4
Soybean raw
Soybean raw
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
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Soybean raw
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
Sesame
2
:
8
Soybean raw
Soybean raw
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 +∞%
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%
Soybean raw
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
1
:
4
Soybean raw
Soybean raw
Contains more Fats +149.1%
Contains more Protein +105.8%
Contains more Carbs +28.6%
Contains more Water +82.1%
Equal in Other - 4.87
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
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Fats +149.1%
Contains more Protein +105.8%
Contains more Carbs +28.6%
Contains more Water +82.1%
Equal in Other - 4.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Soybean raw
Soybean raw
Contains more Monounsaturated Fat +326%
Contains more Polyunsaturated fat +93.5%
Contains less Saturated Fat -58.5%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +326%
Contains more Polyunsaturated fat +93.5%
Contains less Saturated Fat -58.5%

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 raw
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 raw Opinion
Net carbs 11.65g 20.86g Soybean raw
Protein 17.73g 36.49g Soybean raw
Fats 49.67g 19.94g Sesame
Carbs 23.45g 30.16g Soybean raw
Calories 573kcal 446kcal Sesame
Sugar 0.3g 7.33g Sesame
Fiber 11.8g 9.3g Sesame
Calcium 975mg 277mg Sesame
Iron 14.55mg 15.7mg Soybean raw
Magnesium 351mg 280mg Sesame
Phosphorus 629mg 704mg Soybean raw
Potassium 468mg 1797mg Soybean raw
Sodium 11mg 2mg Soybean raw
Zinc 7.75mg 4.89mg Sesame
Copper 4.082mg 1.658mg Sesame
Vitamin A 9IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0.25mg 0.85mg Soybean raw
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.791mg 0.874mg Soybean raw
Vitamin B2 0.247mg 0.87mg Soybean raw
Vitamin B3 4.515mg 1.623mg Sesame
Vitamin B5 0.05mg 0.793mg Soybean raw
Vitamin B6 0.79mg 0.377mg Sesame
Folate 97µg 375µg Soybean raw
Vitamin K 0µg 47µg Soybean raw
Tryptophan 0.388mg 0.591mg Soybean raw
Threonine 0.736mg 1.766mg Soybean raw
Isoleucine 0.763mg 1.971mg Soybean raw
Leucine 1.358mg 3.309mg Soybean raw
Lysine 0.569mg 2.706mg Soybean raw
Methionine 0.586mg 0.547mg Sesame
Phenylalanine 0.94mg 2.122mg Soybean raw
Valine 0.99mg 2.029mg Soybean raw
Histidine 0.522mg 1.097mg Soybean raw
Saturated Fat 6.957g 2.884g Soybean raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
50%
Sesame
85%
Soybean raw
Minerals Daily Need Coverage Score
372%
Sesame
252%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 4.073g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 14)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $0.6)
Which food is richer in vitamins?
Soybean raw
Soybean raw 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 raw - 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.