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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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
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% 0.54% 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% 1.3% 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 +144.4%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 573kcal 446kcal Sesame
Protein 17.73g 36.49g Soybean raw
Fats 49.67g 19.94g Sesame
Vitamin C 0mg 6mg Soybean raw
Net carbs 11.65g 20.86g Soybean raw
Carbs 23.45g 30.16g Soybean raw
Magnesium 351mg 280mg Sesame
Calcium 975mg 277mg Sesame
Potassium 468mg 1797mg Soybean raw
Iron 14.55mg 15.7mg Soybean raw
Sugar 0.3g 7.33g Sesame
Fiber 11.8g 9.3g Sesame
Copper 4.082mg 1.658mg Sesame
Zinc 7.75mg 4.89mg Sesame
Phosphorus 629mg 704mg Soybean raw
Sodium 11mg 2mg Soybean raw
Vitamin A 9IU 22IU Soybean raw
Vitamin A 0µg 1µg Soybean raw
Vitamin E 0.25mg 0.85mg Soybean raw
Manganese 2.46mg 2.517mg Soybean raw
Selenium 34.4µg 17.8µg Sesame
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
Vitamin K 0µg 47µg Soybean raw
Folate 97µg 375µg Soybean raw
Choline 25.6mg 115.9mg Soybean raw
Saturated Fat 6.957g 2.884g Soybean raw
Monounsaturated Fat 18.759g 4.404g Sesame
Polyunsaturated fat 21.773g 11.255g Sesame
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Sesame
83%
Soybean raw
Minerals Daily Need Coverage Score
348%
Sesame
244%
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

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.