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  6. Soup beans vs. Sesame

Soup beans vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between soup beans and sesame

  • The amount of copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, and selenium in sesame is higher than in soup beans.
  • Sesame covers your daily copper needs 436% more than soup beans.

Specific food types used in this comparison are Soup, bean with ham, canned, chunky, ready-to-serve and Seeds, sesame seeds, whole, dried.

Infographic

Soup beans vs Sesame infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
Contains more MagnesiumMagnesium +1747.4%
Contains more CalciumCalcium +2946.9%
Contains more PotassiumPotassium +167.4%
Contains more IronIron +994%
Contains more CopperCopper +2451.3%
Contains more ZincZinc +1661.4%
Contains more PhosphorusPhosphorus +966.1%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +748.3%
Contains more SeleniumSelenium +398.6%

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.
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Sesame
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1218.3%
Contains more Vitamin B2Vitamin B2 +311.7%
Contains more Vitamin B3Vitamin B3 +545%
Contains more Vitamin B5Vitamin B5 +25%
Contains more Vitamin B6Vitamin B6 +1480%
Contains more FolateFolate +708.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Soup beans Sesame DV% diff.
Copper 0.16mg 4.082mg 436%
Iron 1.33mg 14.55mg 165%
Polyunsaturated fat 0.39g 21.773g 143%
Calcium 32mg 975mg 94%
Manganese 0.29mg 2.46mg 94%
Phosphorus 59mg 629mg 81%
Magnesium 19mg 351mg 79%
Fats 3.5g 49.67g 71%
Zinc 0.44mg 7.75mg 66%
Vitamin B1 0.06mg 0.791mg 61%
Vitamin B6 0.05mg 0.79mg 57%
Selenium 6.9µg 34.4µg 50%
Monounsaturated fat 1.58g 18.759g 43%
Fiber 4.6g 11.8g 29%
Saturated fat 1.37g 6.957g 25%
Protein 5.19g 17.73g 25%
Vitamin B3 0.7mg 4.515mg 24%
Calories 95kcal 573kcal 24%
Folate 12µg 97µg 21%
Sodium 400mg 11mg 17%
Vitamin B2 0.06mg 0.247mg 14%
Potassium 175mg 468mg 9%
Vitamin A 81µg 0µg 9%
Choline 25.6mg 5%
Carbs 11.16g 23.45g 4%
Cholesterol 9mg 0mg 3%
Vitamin C 1.8mg 0mg 2%
Vitamin E 0.25mg 2%
Vitamin B12 0.03µg 0µg 1%
Net carbs 6.56g 11.65g N/A
Sugar 0.3g N/A
Vitamin B5 0.04mg 0.05mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
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
Contains more WaterWater +1576.5%
Contains more ProteinProtein +241.6%
Contains more FatsFats +1319.1%
Contains more CarbsCarbs +110.1%
Contains more OtherOther +193.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
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
Contains less Sat. FatSaturated fat -80.3%
Contains more Mono. FatMonounsaturated fat +1087.3%
Contains more Poly. FatPolyunsaturated fat +5482.8%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.