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  6. Soybean vs. Sesame

Soybean vs. Sesame — In-Depth Nutrition Comparison

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Important differences between soybeans and sesame

  • Soybeans have less copper, iron, calcium, manganese, magnesium, zinc, phosphorus, vitamin B1, selenium, and vitamin B6.
  • Sesame's daily need coverage for copper is 408% more.

The food varieties used in the comparison are Soybeans, mature cooked, boiled, without salt and Seeds, sesame seeds, whole, dried.

Infographic

Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Sesame
Sesame
8
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 less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +308.1%
Contains more CalciumCalcium +855.9%
Contains more IronIron +183.1%
Contains more CopperCopper +902.9%
Contains more ZincZinc +573.9%
Contains more PhosphorusPhosphorus +156.7%
Contains more ManganeseManganese +198.5%
Contains more SeleniumSelenium +371.2%
~equal in Potassium ~468mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Sesame
Sesame
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B5Vitamin B5 +258%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +410.3%
Contains more Vitamin B3Vitamin B3 +1031.6%
Contains more Vitamin B6Vitamin B6 +237.6%
Contains more FolateFolate +79.6%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Sesame DV% diff.
Copper 0.407mg 4.082mg 408%
Iron 5.14mg 14.55mg 118%
Polyunsaturated fat 5.064g 21.773g 111%
Calcium 102mg 975mg 87%
Manganese 0.824mg 2.46mg 71%
Fats 8.97g 49.67g 63%
Magnesium 86mg 351mg 63%
Zinc 1.15mg 7.75mg 60%
Phosphorus 245mg 629mg 55%
Vitamin B1 0.155mg 0.791mg 53%
Selenium 7.3µg 34.4µg 49%
Vitamin B6 0.234mg 0.79mg 43%
Monounsaturated fat 1.981g 18.759g 42%
Vitamin B3 0.399mg 4.515mg 26%
Saturated fat 1.297g 6.957g 26%
Fiber 6g 11.8g 23%
Calories 172kcal 573kcal 20%
Vitamin K 19.2µg 0µg 16%
Folate 54µg 97µg 11%
Carbs 8.36g 23.45g 5%
Choline 47.5mg 25.6mg 4%
Vitamin B2 0.285mg 0.247mg 3%
Vitamin B5 0.179mg 0.05mg 3%
Vitamin C 1.7mg 0mg 2%
Protein 18.21g 17.73g 1%
Potassium 515mg 468mg 1%
Vitamin E 0.35mg 0.25mg 1%
Protein per 100 calories 11g 3.1g N/A
Calories per 10 g protein 94kcal 323kcal N/A
Weight per 100 calories 58g 17g N/A
Unsaturated / Saturated Fat ratio 5.4 5.8 N/A
Net carbs 2.36g 11.65g N/A
Sugar 3g 0.3g N/A
Sodium 1mg 11mg 0%
Tryptophan 0.242mg 0.388mg 0%
Threonine 0.723mg 0.736mg 0%
Isoleucine 0.807mg 0.763mg 0%
Leucine 1.355mg 1.358mg 0%
Lysine 1.108mg 0.569mg 0%
Methionine 0.224mg 0.586mg 0%
Phenylalanine 0.869mg 0.94mg 0%
Valine 0.831mg 0.99mg 0%
Histidine 0.449mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Sesame
Sesame
3
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 +1233.7%
Contains more FatsFats +453.7%
Contains more CarbsCarbs +180.5%
Contains more OtherOther +133.5%
~equal in Protein ~17.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 -81.4%
Contains more Mono. FatMonounsaturated fat +846.9%
Contains more Poly. FatPolyunsaturated fat +330%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.