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  6. Soybean vs. Sesame

Soybean vs. Sesame — In-Depth Nutrition Comparison

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Important differences between Soybean and Sesame

  • Soybean has 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.
Soybean
Soybean
2
:
8
Sesame
Sesame
Contains less Sodium -90.9%
Contains more Calcium +855.9%
Contains more Iron +183.1%
Contains more Magnesium +308.1%
Contains more Phosphorus +156.7%
Contains more Zinc +573.9%
Contains more Copper +902.9%
Contains more Manganese +198.5%
Contains more Selenium +371.2%
Equal in Potassium - 468
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -90.9%
Contains more Calcium +855.9%
Contains more Iron +183.1%
Contains more Magnesium +308.1%
Contains more Phosphorus +156.7%
Contains more Zinc +573.9%
Contains more Copper +902.9%
Contains more Manganese +198.5%
Contains more Selenium +371.2%
Equal in Potassium - 468

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.
Soybean
Soybean
5
:
4
Sesame
Sesame
Contains more Vitamin E +40%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +258%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +410.3%
Contains more Vitamin B3 +1031.6%
Contains more Vitamin B6 +237.6%
Contains more Folate +79.6%
Equal in Vitamin A - 9
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Sesame
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 E +40%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +258%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +410.3%
Contains more Vitamin B3 +1031.6%
Contains more Vitamin B6 +237.6%
Contains more Folate +79.6%
Equal in Vitamin A - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
2
:
3
Sesame
Sesame
Contains more Water +1233.7%
Contains more Fats +453.7%
Contains more Carbs +180.5%
Contains more Other +133.5%
Equal in Protein - 17.73
Soybean
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
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 Water +1233.7%
Contains more Fats +453.7%
Contains more Carbs +180.5%
Contains more Other +133.5%
Equal in Protein - 17.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
1
:
2
Sesame
Sesame
Contains less Saturated Fat -81.4%
Contains more Monounsaturated Fat +846.9%
Contains more Polyunsaturated fat +330%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -81.4%
Contains more Monounsaturated Fat +846.9%
Contains more Polyunsaturated fat +330%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Sesame Opinion
Net carbs 2.36g 11.65g Sesame
Protein 18.21g 17.73g Soybean
Fats 8.97g 49.67g Sesame
Carbs 8.36g 23.45g Sesame
Calories 172kcal 573kcal Sesame
Sugar 3g 0.3g Sesame
Fiber 6g 11.8g Sesame
Calcium 102mg 975mg Sesame
Iron 5.14mg 14.55mg Sesame
Magnesium 86mg 351mg Sesame
Phosphorus 245mg 629mg Sesame
Potassium 515mg 468mg Soybean
Sodium 1mg 11mg Soybean
Zinc 1.15mg 7.75mg Sesame
Copper 0.407mg 4.082mg Sesame
Manganese 0.824mg 2.46mg Sesame
Selenium 7.3µg 34.4µg Sesame
Vitamin A 9IU 9IU
Vitamin E 0.35mg 0.25mg Soybean
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.791mg Sesame
Vitamin B2 0.285mg 0.247mg Soybean
Vitamin B3 0.399mg 4.515mg Sesame
Vitamin B5 0.179mg 0.05mg Soybean
Vitamin B6 0.234mg 0.79mg Sesame
Folate 54µg 97µg Sesame
Vitamin K 19.2µg 0µg Soybean
Tryptophan 0.242mg 0.388mg Sesame
Threonine 0.723mg 0.736mg Sesame
Isoleucine 0.807mg 0.763mg Soybean
Leucine 1.355mg 1.358mg Sesame
Lysine 1.108mg 0.569mg Soybean
Methionine 0.224mg 0.586mg Sesame
Phenylalanine 0.869mg 0.94mg Sesame
Valine 0.831mg 0.99mg Sesame
Histidine 0.449mg 0.522mg Sesame
Saturated Fat 1.297g 6.957g Soybean
Monounsaturated Fat 1.981g 18.759g Sesame
Polyunsaturated fat 5.064g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
23%
Soybean
50%
Sesame
Minerals Daily Need Coverage Score
75%
Soybean
348%
Sesame

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 5.66g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 14)
Which food is cheaper?
Soybean
Soybean is cheaper (difference - $0.6)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.7g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 - 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.