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  6. Sesame vs. Soybean raw

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
5
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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%
~equal in Iron ~15.7mg
~equal in Manganese ~2.517mg

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
2
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B3Vitamin B3 +178.2%
Contains more Vitamin B6Vitamin B6 +109.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin 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
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Soybean raw DV% diff.
Copper 4.082mg 1.658mg 269%
Polyunsaturated fat 21.773g 11.255g 70%
Calcium 975mg 277mg 70%
Folate 97µg 375µg 70%
Vitamin B2 0.247mg 0.87mg 48%
Fats 49.67g 19.94g 46%
Potassium 468mg 1797mg 39%
Vitamin K 0µg 47µg 39%
Protein 17.73g 36.49g 38%
Monounsaturated fat 18.759g 4.404g 36%
Vitamin B6 0.79mg 0.377mg 32%
Selenium 34.4µg 17.8µg 30%
Zinc 7.75mg 4.89mg 26%
Saturated fat 6.957g 2.884g 19%
Vitamin B3 4.515mg 1.623mg 18%
Magnesium 351mg 280mg 17%
Choline 25.6mg 115.9mg 16%
Vitamin B5 0.05mg 0.793mg 15%
Iron 14.55mg 15.7mg 14%
Phosphorus 629mg 704mg 11%
Fiber 11.8g 9.3g 10%
Vitamin C 0mg 6mg 7%
Vitamin B1 0.791mg 0.874mg 7%
Calories 573kcal 446kcal 6%
Vitamin E 0.25mg 0.85mg 4%
Manganese 2.46mg 2.517mg 2%
Carbs 23.45g 30.16g 2%
Net carbs 11.65g 20.86g N/A
Sugar 0.3g 7.33g N/A
Sodium 11mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.388mg 0.591mg 0%
Threonine 0.736mg 1.766mg 0%
Isoleucine 0.763mg 1.971mg 0%
Leucine 1.358mg 3.309mg 0%
Lysine 0.569mg 2.706mg 0%
Methionine 0.586mg 0.547mg 0%
Phenylalanine 0.94mg 2.122mg 0%
Valine 0.99mg 2.029mg 0%
Histidine 0.522mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
1
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
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 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
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
16% 24% 61%
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%

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. 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.