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  6. Sesame vs. Yardlong beans

Sesame vs. Yardlong beans — In-Depth Nutrition Comparison

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Summary of differences between sesame and yardlong beans

  • The amount of copper, iron, manganese, calcium, phosphorus, magnesium, zinc, selenium, vitamin B6, and vitamin B1 in sesame is higher than in yardlong beans.
  • Sesame covers your daily need for copper, 448% more than yardlong beans.
  • Sesame contains 33 times more vitamin B6 than yardlong beans. While sesame contains 0.79mg of vitamin B6, yardlong beans contains only 0.024mg.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Sesame vs Yardlong 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
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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +735.7%
Contains more CalciumCalcium +2115.9%
Contains more PotassiumPotassium +61.4%
Contains more IronIron +1384.7%
Contains more CopperCopper +8585.1%
Contains more ZincZinc +2052.8%
Contains more PhosphorusPhosphorus +1003.5%
Contains more ManganeseManganese +1123.9%
Contains more SeleniumSelenium +2193.3%
Contains less SodiumSodium -63.6%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +830.6%
Contains more Vitamin B2Vitamin B2 +149.5%
Contains more Vitamin B3Vitamin B3 +616.7%
Contains more Vitamin B6Vitamin B6 +3191.7%
Contains more FolateFolate +115.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.051mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Yardlong beans DV% diff.
Copper 4.082mg 0.047mg 448%
Iron 14.55mg 0.98mg 170%
Polyunsaturated fat 21.773g 0.042g 145%
Manganese 2.46mg 0.201mg 98%
Calcium 975mg 44mg 93%
Phosphorus 629mg 57mg 82%
Fats 49.67g 0.1g 76%
Magnesium 351mg 42mg 74%
Zinc 7.75mg 0.36mg 67%
Selenium 34.4µg 1.5µg 60%
Vitamin B6 0.79mg 0.024mg 59%
Vitamin B1 0.791mg 0.085mg 59%
Monounsaturated fat 18.759g 0.009g 47%
Fiber 11.8g 47%
Saturated fat 6.957g 0.026g 32%
Protein 17.73g 2.53g 30%
Calories 573kcal 47kcal 26%
Vitamin B3 4.515mg 0.63mg 24%
Vitamin C 0mg 16.2mg 18%
Folate 97µg 45µg 13%
Vitamin B2 0.247mg 0.099mg 11%
Choline 25.6mg 5%
Carbs 23.45g 9.18g 5%
Potassium 468mg 290mg 5%
Vitamin A 0µg 23µg 3%
Vitamin E 0.25mg 2%
Net carbs 11.65g 9.18g N/A
Sugar 0.3g N/A
Sodium 11mg 4mg 0%
Vitamin B5 0.05mg 0.051mg 0%
Tryptophan 0.388mg 0.029mg 0%
Threonine 0.736mg 0.094mg 0%
Isoleucine 0.763mg 0.135mg 0%
Leucine 1.358mg 0.18mg 0%
Lysine 0.569mg 0.166mg 0%
Methionine 0.586mg 0.036mg 0%
Phenylalanine 0.94mg 0.139mg 0%
Valine 0.99mg 0.146mg 0%
Histidine 0.522mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +600.8%
Contains more FatsFats +49570%
Contains more CarbsCarbs +155.4%
Contains more OtherOther +519.4%
Contains more WaterWater +1765%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +208333.3%
Contains more Poly. FatPolyunsaturated fat +51740.5%
Contains less Sat. FatSaturated fat -99.6%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.