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  6. Sesame vs. Winged beans

Sesame vs. Winged beans — In-Depth Nutrition Comparison

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How are sesame and winged beans different?

  • Sesame has more copper, iron, calcium, magnesium, phosphorus, zinc, selenium, vitamin B6, manganese, and vitamin B1 than winged beans.
  • Daily need coverage for copper for sesame is 368% higher.
  • Sesame contains 17 times more vitamin B6 than winged beans. While sesame contains 0.79mg of vitamin B6, winged beans contains only 0.047mg.

Seeds, sesame seeds, whole, dried and Winged beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Sesame vs Winged beans 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
10
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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +586.6%
Contains more PotassiumPotassium +67.1%
Contains more IronIron +236%
Contains more CopperCopper +428.1%
Contains more ZincZinc +438.2%
Contains more PhosphorusPhosphorus +311.1%
Contains less SodiumSodium -15.4%
Contains more ManganeseManganese +105.2%
Contains more SeleniumSelenium +1086.2%

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
7
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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +168.1%
Contains more Vitamin B2Vitamin B2 +91.5%
Contains more Vitamin B3Vitamin B3 +444%
Contains more Vitamin B6Vitamin B6 +1580.9%
Contains more FolateFolate +870%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +212%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Winged beans DV% diff.
Copper 4.082mg 0.773mg 368%
Polyunsaturated fat 21.773g 1.551g 135%
Iron 14.55mg 4.33mg 128%
Calcium 975mg 142mg 83%
Magnesium 351mg 54mg 71%
Phosphorus 629mg 153mg 68%
Fats 49.67g 5.84g 67%
Vitamin B6 0.79mg 0.047mg 57%
Selenium 34.4µg 2.9µg 57%
Zinc 7.75mg 1.44mg 57%
Manganese 2.46mg 1.199mg 55%
Fiber 11.8g 47%
Monounsaturated fat 18.759g 2.153g 42%
Vitamin B1 0.791mg 0.295mg 41%
Saturated fat 6.957g 0.825g 28%
Vitamin B3 4.515mg 0.83mg 23%
Folate 97µg 10µg 22%
Calories 573kcal 147kcal 21%
Protein 17.73g 10.62g 14%
Vitamin B2 0.247mg 0.129mg 9%
Potassium 468mg 280mg 6%
Choline 25.6mg 5%
Carbs 23.45g 14.94g 3%
Vitamin E 0.25mg 2%
Vitamin B5 0.05mg 0.156mg 2%
Net carbs 11.65g 14.94g N/A
Sugar 0.3g N/A
Sodium 11mg 13mg 0%
Tryptophan 0.388mg 0.233mg 0%
Threonine 0.736mg 0.36mg 0%
Isoleucine 0.763mg 0.448mg 0%
Leucine 1.358mg 0.762mg 0%
Lysine 0.569mg 0.652mg 0%
Methionine 0.586mg 0.109mg 0%
Phenylalanine 0.94mg 0.436mg 0%
Valine 0.99mg 0.467mg 0%
Histidine 0.522mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
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
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more ProteinProtein +66.9%
Contains more FatsFats +750.5%
Contains more CarbsCarbs +57%
Contains more OtherOther +216.3%
Contains more WaterWater +1332.6%

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
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains more Mono. FatMonounsaturated fat +771.3%
Contains more Poly. FatPolyunsaturated fat +1303.8%
Contains less Sat. FatSaturated fat -88.1%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.