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Sesame vs Winged bean - In-Depth Nutrition Comparison

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Important differences between Sesame and Winged bean

  • Winged bean has less Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Selenium, Zinc, Vitamin B6, and Vitamin B1.
  • Sesame's daily need coverage for Copper is 300% more.
  • Sesame has 49 times more Selenium than Winged bean. Sesame has 34.4µg of Selenium, while Winged bean has 0.7µg.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Winged bean tuber, raw.

Infographic

Sesame vs Winged bean 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
Contains more Calcium +3150%
Contains more Iron +627.5%
Contains more Magnesium +1362.5%
Contains more Phosphorus +1297.8%
Contains less Sodium -68.6%
Contains more Zinc +457.6%
Contains more Copper +194.5%
Contains more Potassium +25.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Calcium +3150%
Contains more Iron +627.5%
Contains more Magnesium +1362.5%
Contains more Phosphorus +1297.8%
Contains less Sodium -68.6%
Contains more Zinc +457.6%
Contains more Copper +194.5%
Contains more Potassium +25.2%

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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +108.7%
Contains more Vitamin B2 +65.8%
Contains more Vitamin B3 +175.3%
Contains more Vitamin B6 +953.3%
Contains more Folate +410.5%
Contains more Vitamin B5 +132%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +108.7%
Contains more Vitamin B2 +65.8%
Contains more Vitamin B3 +175.3%
Contains more Vitamin B6 +953.3%
Contains more Folate +410.5%
Contains more Vitamin B5 +132%

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 Winged bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sesame Winged bean Opinion
Net carbs 11.65g 28.1g Winged bean
Protein 17.73g 11.6g Sesame
Fats 49.67g 0.9g Sesame
Carbs 23.45g 28.1g Winged bean
Calories 573kcal 148kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g g Winged bean
Fiber 11.8g g Sesame
Calcium 975mg 30mg Sesame
Iron 14.55mg 2mg Sesame
Magnesium 351mg 24mg Sesame
Phosphorus 629mg 45mg Sesame
Potassium 468mg 586mg Winged bean
Sodium 11mg 35mg Sesame
Zinc 7.75mg 1.39mg Sesame
Copper 4.082mg 1.386mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 0.379mg Sesame
Vitamin B2 0.247mg 0.149mg Sesame
Vitamin B3 4.515mg 1.64mg Sesame
Vitamin B5 0.05mg 0.116mg Winged bean
Vitamin B6 0.79mg 0.075mg Sesame
Folate 97µg 19µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sesame
Tryptophan 0.388mg 0.252mg Sesame
Threonine 0.736mg 0.451mg Sesame
Isoleucine 0.763mg 0.425mg Sesame
Leucine 1.358mg 0.64mg Sesame
Lysine 0.569mg 0.592mg Winged bean
Methionine 0.586mg 0.143mg Sesame
Phenylalanine 0.94mg 0.451mg Sesame
Valine 0.99mg 0.599mg Sesame
Histidine 0.522mg 0.241mg Sesame
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 0.222g Winged bean
Monounsaturated Fat 18.759g 0.234g Sesame
Polyunsaturated fat 21.773g 0.174g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
17
Winged bean
Mineral Summary Score
372
Sesame
85
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
70%
Winged bean
Carbohydrates
23%
Sesame
28%
Winged bean
Fats
229%
Sesame
4%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 6.735g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 32)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $3.5)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 24mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.