Sesame vs. White beans — In-Depth Nutrition Comparison
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Summary of differences between Sesame and White beans
- The amount of Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Selenium, Zinc, Vitamin B1, and Vitamin B6 in Sesame is higher than in White beans.
- Sesame covers your daily need of Copper 422% more than White beans.
- Sesame contains 26 times more Selenium than White beans. While Sesame contains 34.4µg of Selenium, White beans contains only 1.3µg.
These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Beans, white, mature seeds, cooked, boiled, without salt.
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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 | +457.1% |
| Contains more CalciumCalcium | +983.3% |
| Contains more IronIron | +293.2% |
| Contains more CopperCopper | +1322.3% |
| Contains more ZincZinc | +461.6% |
| Contains more PhosphorusPhosphorus | +456.6% |
| Contains more ManganeseManganese | +286.8% |
| Contains more SeleniumSelenium | +2546.2% |
| Contains more PotassiumPotassium | +19.9% |
| Contains less SodiumSodium | -45.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +570.3% |
| Contains more Vitamin B2Vitamin B2 | +437% |
| Contains more Vitamin B3Vitamin B3 | +3125% |
| Contains more Vitamin B6Vitamin B6 | +749.5% |
| Contains more FolateFolate | +19.8% |
| Contains more Vitamin E Vitamin E | +276% |
| Contains more Vitamin B5Vitamin B5 | +358% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +37.1% |
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:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
| Contains more ProteinProtein | +82.2% |
| Contains more FatsFats | +14091.4% |
| Contains more OtherOther | +154.9% |
| Contains more WaterWater | +1245% |
~equal in
Carbs
~25.09g
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
0.091 g
Monounsaturated Fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
| Contains more Mono. FatMonounsaturated Fat | +60412.9% |
| Contains more Poly. FatPolyunsaturated fat | +14224.3% |
| Contains less Sat. FatSaturated Fat | -98.7% |
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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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 573kcal | 139kcal |
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| Protein | 17.73g | 9.73g |
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| Fats | 49.67g | 0.35g |
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| Net carbs | 11.65g | 18.79g |
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| Carbs | 23.45g | 25.09g |
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| Magnesium | 351mg | 63mg |
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| Calcium | 975mg | 90mg |
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| Potassium | 468mg | 561mg |
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| Iron | 14.55mg | 3.7mg |
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| Sugar | 0.3g | 0.34g |
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| Fiber | 11.8g | 6.3g |
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| Copper | 4.082mg | 0.287mg |
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| Zinc | 7.75mg | 1.38mg |
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| Phosphorus | 629mg | 113mg |
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| Sodium | 11mg | 6mg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin E | 0.25mg | 0.94mg |
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| Manganese | 2.46mg | 0.636mg |
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| Selenium | 34.4µg | 1.3µg |
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| Vitamin B1 | 0.791mg | 0.118mg |
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| Vitamin B2 | 0.247mg | 0.046mg |
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| Vitamin B3 | 4.515mg | 0.14mg |
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| Vitamin B5 | 0.05mg | 0.229mg |
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| Vitamin B6 | 0.79mg | 0.093mg |
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| Vitamin K | 0µg | 3.5µg |
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| Folate | 97µg | 81µg |
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| Choline | 25.6mg | 35.1mg |
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| Saturated Fat | 6.957g | 0.091g |
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| Monounsaturated Fat | 18.759g | 0.031g |
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| Polyunsaturated fat | 21.773g | 0.152g |
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| Tryptophan | 0.388mg | 0.115mg |
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| Threonine | 0.736mg | 0.409mg |
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| Isoleucine | 0.763mg | 0.429mg |
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| Leucine | 1.358mg | 0.776mg |
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| Lysine | 0.569mg | 0.668mg |
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| Methionine | 0.586mg | 0.146mg |
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| Phenylalanine | 0.94mg | 0.526mg |
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| Valine | 0.99mg | 0.509mg |
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| Histidine | 0.522mg | 0.271mg |
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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%
14%
Minerals Daily Need Coverage Score
348%
53%
Comparison summary
Which food contains less Sodium?
White beans contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
White beans is lower in Saturated Fat (difference - 6.866g)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 0)
Which food is cheaper?
White beans is cheaper (difference - $4)
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 0.04g)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.