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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.
Contains more Phosphorus +11.9%
Contains more Potassium +284%
Contains less Sodium -81.8%
Contains more Calcium +252%
Contains more Magnesium +25.4%
Contains more Zinc +58.5%
Contains more Copper +146.2%
Contains more Selenium +93.3%
Equal in Iron - 14.55
Equal in Manganese - 2.46
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Phosphorus +11.9%
Contains more Potassium +284%
Contains less Sodium -81.8%
Contains more Calcium +252%
Contains more Magnesium +25.4%
Contains more Zinc +58.5%
Contains more Copper +146.2%
Contains more Selenium +93.3%
Equal in Iron - 14.55
Equal in Manganese - 2.46

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.
:
2
Sesame
Contains more Vitamin A +144.4%
Contains more Vitamin E +240%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B2 +252.2%
Contains more Vitamin B5 +1486%
Contains more Folate +286.6%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +178.2%
Contains more Vitamin B6 +109.5%
Equal in Vitamin B1 - 0.791
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin A +144.4%
Contains more Vitamin E +240%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B2 +252.2%
Contains more Vitamin B5 +1486%
Contains more Folate +286.6%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +178.2%
Contains more Vitamin B6 +109.5%
Equal in Vitamin B1 - 0.791

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +105.8%
Contains more Carbs +28.6%
Contains more Water +82.1%
Contains more Fats +149.1%
Equal in Other - 4.46
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
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 Protein +105.8%
Contains more Carbs +28.6%
Contains more Water +82.1%
Contains more Fats +149.1%
Equal in Other - 4.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -58.5%
Contains more Monounsaturated Fat +326%
Contains more Polyunsaturated fat +93.5%
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -58.5%
Contains more Monounsaturated Fat +326%
Contains more Polyunsaturated 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
Net carbs 20.86g 11.65g Soybean raw
Protein 36.49g 17.73g Soybean raw
Fats 19.94g 49.67g Sesame
Carbs 30.16g 23.45g Soybean raw
Calories 446kcal 573kcal Sesame
Sugar 7.33g 0.3g Sesame
Fiber 9.3g 11.8g Sesame
Calcium 277mg 975mg Sesame
Iron 15.7mg 14.55mg Soybean raw
Magnesium 280mg 351mg Sesame
Phosphorus 704mg 629mg Soybean raw
Potassium 1797mg 468mg Soybean raw
Sodium 2mg 11mg Soybean raw
Zinc 4.89mg 7.75mg Sesame
Copper 1.658mg 4.082mg Sesame
Manganese 2.517mg 2.46mg Soybean raw
Selenium 17.8µg 34.4µg Sesame
Vitamin A 22IU 9IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.25mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
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
Folate 375µg 97µg Soybean raw
Vitamin K 47µg 0µg Soybean raw
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
Saturated Fat 2.884g 6.957g Soybean raw
Monounsaturated Fat 4.404g 18.759g Sesame
Polyunsaturated fat 11.255g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Soybean raw
50%
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.