Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean raw
  5. Compare
  6. Soybean raw vs. Sesame

Soybean raw vs. Sesame — In-Depth Nutrition Comparison

Compare

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
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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Sesame
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Soybean raw Sesame DV% diff.
Copper 1.658mg 4.082mg 269%
Polyunsaturated fat 11.255g 21.773g 70%
Calcium 277mg 975mg 70%
Folate 375µg 97µg 70%
Vitamin B2 0.87mg 0.247mg 48%
Fats 19.94g 49.67g 46%
Potassium 1797mg 468mg 39%
Vitamin K 47µg 0µg 39%
Protein 36.49g 17.73g 38%
Monounsaturated fat 4.404g 18.759g 36%
Vitamin B6 0.377mg 0.79mg 32%
Selenium 17.8µg 34.4µg 30%
Zinc 4.89mg 7.75mg 26%
Saturated fat 2.884g 6.957g 19%
Vitamin B3 1.623mg 4.515mg 18%
Magnesium 280mg 351mg 17%
Choline 115.9mg 25.6mg 16%
Vitamin B5 0.793mg 0.05mg 15%
Iron 15.7mg 14.55mg 14%
Phosphorus 704mg 629mg 11%
Fiber 9.3g 11.8g 10%
Vitamin C 6mg 0mg 7%
Vitamin B1 0.874mg 0.791mg 7%
Calories 446kcal 573kcal 6%
Vitamin E 0.85mg 0.25mg 4%
Manganese 2.517mg 2.46mg 2%
Carbs 30.16g 23.45g 2%
Net carbs 20.86g 11.65g N/A
Sugar 7.33g 0.3g N/A
Sodium 2mg 11mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.388mg 0%
Threonine 1.766mg 0.736mg 0%
Isoleucine 1.971mg 0.763mg 0%
Leucine 3.309mg 1.358mg 0%
Lysine 2.706mg 0.569mg 0%
Methionine 0.547mg 0.586mg 0%
Phenylalanine 2.122mg 0.94mg 0%
Valine 2.029mg 0.99mg 0%
Histidine 1.097mg 0.522mg 0%

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
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
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%

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.