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Soybean vs Sesame - In-Depth Nutrition Comparison

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Differences between Soybean and Sesame

  • Soybean has more Folate, Vitamin B2, and Potassium, while Sesame has more Copper, Calcium, Vitamin K, Vitamin B6, Selenium, and Zinc.
  • Sesame's daily need coverage for Copper is 269% higher.
  • Sesame contains 4 times less Folate than Soybean. Soybean contains 375µg of Folate, while Sesame contains 97µg.
  • The amount of Saturated Fat in Soybean is lower.

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

Infographic

Soybean vs Sesame infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Sesame
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%
Equal in Iron - 14.55
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
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%
Equal in Iron - 14.55

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean 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 Sesame Opinion
Net carbs 20.86g 11.65g Soybean
Protein 36.49g 17.73g Soybean
Fats 19.94g 49.67g Sesame
Carbs 30.16g 23.45g Soybean
Calories 446kcal 573kcal Sesame
Starch g g
Fructose g g
Sugar 7.33g 0.3g Sesame
Fiber 9.3g 11.8g Sesame
Calcium 277mg 975mg Sesame
Iron 15.7mg 14.55mg Soybean
Magnesium 280mg 351mg Sesame
Phosphorus 704mg 629mg Soybean
Potassium 1797mg 468mg Soybean
Sodium 2mg 11mg Soybean
Zinc 4.89mg 7.75mg Sesame
Copper 1.658mg 4.082mg Sesame
Vitamin A 22IU 9IU Soybean
Vitamin E 0.85mg 0.25mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Soybean
Vitamin B1 0.874mg 0.791mg Soybean
Vitamin B2 0.87mg 0.247mg Soybean
Vitamin B3 1.623mg 4.515mg Sesame
Vitamin B5 0.793mg 0.05mg Soybean
Vitamin B6 0.377mg 0.79mg Sesame
Folate 375µg 97µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg 0µg Soybean
Tryptophan 0.591mg 0.388mg Soybean
Threonine 1.766mg 0.736mg Soybean
Isoleucine 1.971mg 0.763mg Soybean
Leucine 3.309mg 1.358mg Soybean
Lysine 2.706mg 0.569mg Soybean
Methionine 0.547mg 0.586mg Sesame
Phenylalanine 2.122mg 0.94mg Soybean
Valine 2.029mg 0.99mg Soybean
Histidine 1.097mg 0.522mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g g Sesame
Saturated Fat 2.884g 6.957g Soybean
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 Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
50
Sesame
Mineral Summary Score
252
Soybean
372
Sesame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
106%
Sesame
Carbohydrates
30%
Soybean
23%
Sesame
Fats
92%
Soybean
229%
Sesame

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 4.073g)
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 richer in vitamins?
Soybean
Soybean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - 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.