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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
9
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +1362.5%
Contains more CalciumCalcium +3150%
Contains more IronIron +627.5%
Contains more CopperCopper +194.5%
Contains more ZincZinc +457.6%
Contains more PhosphorusPhosphorus +1297.8%
Contains less SodiumSodium -68.6%
Contains more ManganeseManganese +362.4%
Contains more SeleniumSelenium +4814.3%
Contains more PotassiumPotassium +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
8
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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +108.7%
Contains more Vitamin B2Vitamin B2 +65.8%
Contains more Vitamin B3Vitamin B3 +175.3%
Contains more Vitamin B6Vitamin B6 +953.3%
Contains more FolateFolate +410.5%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +132%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
3
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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +52.8%
Contains more FatsFats +5418.9%
Contains more OtherOther +123%
Contains more CarbsCarbs +19.8%
Contains more WaterWater +1123.9%

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
35% 37% 28%
Saturated Fat: Sat. Fat 0.222 g
Monounsaturated Fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated Fat +7916.7%
Contains more Poly. FatPolyunsaturated fat +12413.2%
Contains less Sat. FatSaturated Fat -96.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 573kcal 148kcal Sesame
Protein 17.73g 11.6g Sesame
Fats 49.67g 0.9g Sesame
Net carbs 11.65g 28.1g Winged bean
Carbs 23.45g 28.1g Winged bean
Magnesium 351mg 24mg Sesame
Calcium 975mg 30mg Sesame
Potassium 468mg 586mg Winged bean
Iron 14.55mg 2mg Sesame
Sugar 0.3g Winged bean
Fiber 11.8g Sesame
Copper 4.082mg 1.386mg Sesame
Zinc 7.75mg 1.39mg Sesame
Phosphorus 629mg 45mg Sesame
Sodium 11mg 35mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg Sesame
Manganese 2.46mg 0.532mg Sesame
Selenium 34.4µg 0.7µg Sesame
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
Choline 25.6mg Sesame
Saturated Fat 6.957g 0.222g Winged bean
Monounsaturated Fat 18.759g 0.234g Sesame
Polyunsaturated fat 21.773g 0.174g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Winged bean
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
15%
Winged bean
Minerals Daily Need Coverage Score
348%
Sesame
75%
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

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 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.