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Soybean raw vs. Sesame — In-Depth Nutrition Comparison

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Differences between Soybean raw and Sesame

  • Soybean raw has more Folate, Vitamin B2, Vitamin K, and Potassium, while Sesame has more Copper, Calcium, Vitamin B6, Selenium, and Zinc.
  • Sesame's daily need coverage for Copper is 269% higher.
  • The amount of Saturated Fat in Soybean raw is lower.

The food types used in this comparison are Soybeans, mature seeds, raw and Seeds, sesame seeds, whole, dried.

Infographic

Soybean raw vs Sesame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Sesame
5
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 PotassiumPotassium +284%
Contains more PhosphorusPhosphorus +11.9%
Contains less SodiumSodium -81.8%
Contains more MagnesiumMagnesium +25.4%
Contains more CalciumCalcium +252%
Contains more CopperCopper +146.2%
Contains more ZincZinc +58.5%
Contains more SeleniumSelenium +93.3%
~equal in Iron ~14.55mg
~equal in Manganese ~2.46mg

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 20% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Sesame
2
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +144.4%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B2Vitamin B2 +252.2%
Contains more Vitamin B5Vitamin B5 +1486%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +286.6%
Contains more CholineCholine +352.7%
Contains more Vitamin B3Vitamin B3 +178.2%
Contains more Vitamin B6Vitamin B6 +109.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.791mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Sesame
1
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 ProteinProtein +105.8%
Contains more CarbsCarbs +28.6%
Contains more WaterWater +82.1%
Contains more FatsFats +149.1%
~equal in Other ~4.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated Fat: Sat. Fat 2.884 g
Monounsaturated Fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
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 -58.5%
Contains more Mono. FatMonounsaturated Fat +326%
Contains more Poly. FatPolyunsaturated fat +93.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Sesame
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Sesame Opinion
Calories 446kcal 573kcal Sesame
Protein 36.49g 17.73g Soybean raw
Fats 19.94g 49.67g Sesame
Vitamin C 6mg 0mg Soybean raw
Net carbs 20.86g 11.65g Soybean raw
Carbs 30.16g 23.45g Soybean raw
Magnesium 280mg 351mg Sesame
Calcium 277mg 975mg Sesame
Potassium 1797mg 468mg Soybean raw
Iron 15.7mg 14.55mg Soybean raw
Sugar 7.33g 0.3g Sesame
Fiber 9.3g 11.8g Sesame
Copper 1.658mg 4.082mg Sesame
Zinc 4.89mg 7.75mg Sesame
Phosphorus 704mg 629mg Soybean raw
Sodium 2mg 11mg Soybean raw
Vitamin A 22IU 9IU Soybean raw
Vitamin A 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.25mg Soybean raw
Manganese 2.517mg 2.46mg Soybean raw
Selenium 17.8µg 34.4µg Sesame
Vitamin B1 0.874mg 0.791mg Soybean raw
Vitamin B2 0.87mg 0.247mg Soybean raw
Vitamin B3 1.623mg 4.515mg Sesame
Vitamin B5 0.793mg 0.05mg Soybean raw
Vitamin B6 0.377mg 0.79mg Sesame
Vitamin K 47µg 0µg Soybean raw
Folate 375µg 97µg Soybean raw
Choline 115.9mg 25.6mg Soybean raw
Saturated Fat 2.884g 6.957g Soybean raw
Monounsaturated Fat 4.404g 18.759g Sesame
Polyunsaturated fat 11.255g 21.773g Sesame
Tryptophan 0.591mg 0.388mg Soybean raw
Threonine 1.766mg 0.736mg Soybean raw
Isoleucine 1.971mg 0.763mg Soybean raw
Leucine 3.309mg 1.358mg Soybean raw
Lysine 2.706mg 0.569mg Soybean raw
Methionine 0.547mg 0.586mg Sesame
Phenylalanine 2.122mg 0.94mg Soybean raw
Valine 2.029mg 0.99mg Soybean raw
Histidine 1.097mg 0.522mg Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Sesame
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
83%
Soybean raw
47%
Sesame
Minerals Daily Need Coverage Score
244%
Soybean raw
348%
Sesame

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 4.073g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 14)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $0.6)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 7.03g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.